Monthly Archives: January 2017

Metcon 02/01/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Over & Back 10 OHS 50 Double Unders 5- pull-ups (normal) 5- dips 5- chin ups (double underhand grip) 5- dips 5- pull-ups (wide) 5- dips 5- pull-ups … Continue reading

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Metcon 01/31/2017

CrossFit Sine Pari – CrossFit Warm-up Weightlifting Back Rack Lunge (12minute EMOM 95/65 – 1R, 1L = 1 We want 2) Metcon Metcon (Time) LEVEL 1 21-18-15-12-9-6-3 KettleBell Swings 55/35 Sit-ups Box Jumps 24/20 Metcon Metcon (Time) LEVEL 2 100 … Continue reading

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Metcon 01/30/2017

CrossFit Sine Pari – CrossFit Good morning, it’s January 30 and the CrossFit Open will start on February 23 so if you plan on signing up get on it!! CrossFit movements you must have mastered to be competitive are: T2B … Continue reading

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Metcon 01/28/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Self Hugs 10 Over & Backs 10 OHSquats 30 Double Unders 10 Strict Pull-ups 10 Push-ups 20 Double Unders Metcon Bradshaw (Time) 10 rounds for time of: 3 … Continue reading

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Metcon 01/27/2017

CrossFit Sine Pari – CrossFit Gymnastics 50 Double Unders Arm/Wrist/Ankel Circles 10 Self Hugs 2 Rounds 3 – 20 L sit on rings 5 Strict Pull-ups – NO strict pull-ups work on negatives 5 Strict Ring Dips 5 Strict HSPU … Continue reading

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Metcon 01/26/2017

CrossFit Sine Pari – CrossFit Warm-up 500m Row 30 Double Unders Arm/Wrist/Ankle Circles 10 Self Hugs 10 Over & Backs 10 Overhead Squats Reverse Tabata (16 Intervals) :10 Top of the dip hold :20 Rest :10 Bottom of dip hold … Continue reading

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Metcon 01/25/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Over & Backs 10 Self Hugs 10 Overhead Squats 40 Double Unders 10 Strict Pull-ups Empty Bar – 10 Hang Power Snatch 10 Push-Press Weightlifting Power Snatch (7 … Continue reading

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Metcon 01/24/2017

CrossFit Sine Pari – CrossFit Warm-up Run or Row 600m 5 minutes stretching Reverse Tabata 8 Rounds :10 Handstand Hold :20 Rest Metcon Metcon (Time) LEVEL 1 For Time 1000m Row 75 Wallballs 20/14 50 Burpee jump and touch 6″ … Continue reading

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Metcon 01/23/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Elbow/Wrist/Ankle Circles 10 Over & Backs 10 Halos 10 Overhead Squats 40 Double Unders 10 Strict Pull-ups *If you cannot do strict pull-ups work on negatives 10 Ring Rows 10 Ring … Continue reading

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Metcon 01/21/2017

CrossFit Sine Pari – CrossFit Warm-up Coach’s Choice Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of … Continue reading

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