Monthly Archives: October 2015

Metcon 10/31/2015

CrossFit Sine Pari – CrossFit Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 … Continue reading

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Metco 10/30/2015

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) 5 Rounds For 3 minutes Row 50/40 Calories THEN – 1 minute @ 20 minute mark 400m sled drag 115/80 after sled drag 200 Double Unders Score = total time

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10/29/2015

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) Team of 3: 400 Air Squats – break up every 20 300 Ab Mat Sit-ups – break up every 20 200 Ground to Overhead 95/65 – break up every 10 100 Burpees … Continue reading

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Metcon 10/28/2015

CrossFit Sine Pari – CrossFit Weightlifting Power Snatch (7 x 1 Progressive) Power Snatch Stand 2 Overhead Squats New set every 2 minutes Metcon Metcon (Time) For Time 1000m Row 30 Thrusters 115/75 50 Kettlebell Swings 55/35 After Party 3 … Continue reading

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Metcon 10/27/2015

CrossFit Sine Pari – CrossFit Gymnastics 1 Round 100 Double Unders 10 Strict Pull-ups 10 Strict Dips 10 Muscle Ups – banded bar muscle ups, banded muscle ups 5 Rope Climbs 12 minute cap Weightlifting Clean Pull + Squat Clean … Continue reading

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Metcon 10/26/2015

CrossFit Sine Pari – CrossFit Warm-up Garbage ball: Collect an assortment of balls, etc and set a bunch of pieces all over your gym. Then divide your class into two teams and give each team half of the gym. On … Continue reading

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Metcon 10/24/2015

CrossFit Sine Pari – CrossFit Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed … Continue reading

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Metcon 10/23/2015

CrossFit Sine Pari – CrossFit Warm-up PULL-UP DIP COMPLEX (NO MEASURE) Pull Up – Normal Grip: 5 (Hands outside shoulders) Ring Dip: 5 Pull Up – Wide Grip: 5 (One hand width wider than normal grip) Ring Dip: 5 Pull … Continue reading

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Metcon 10/22/2015

CrossFit Sine Pari – CrossFit This is the last day of our weekl long competition! I hope you came this week to your favorite class!!! Results to follow!!! Gymnastics PISTOLS 10 One leg squats off box each side 10 One … Continue reading

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Metcon 10/21/2015

CrossFit Sine Pari – CrossFit Warm-up AMRAP Toes to Bar in 30 seconds (try to keep your hands on the bar!) x 5 attempts 3 x 10 Back Extensions (Superman Holds) Metcon Metcon (AMRAP – Reps) METCON (AMRAP – REPS) … Continue reading

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