Monthly Archives: March 2017

Metcon 4/01/2017

CrossFit Sine Pari – CrossFit Warm-up Lunge 2x Bear Crawl 2x Crab Walk 2x (length of the rig 40′) Tabata :20/:10 x 16 Jump Rope Air Squat Alternate Exercises Weightlifting 5 minute AMRAP – NO MEASURE Power Clean 95/65 Hang … Continue reading

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Metcon 3/31/2017

CrossFit Sine Pari – CrossFit Warm-up Arm/Ankle/Wrist Circles 10 Over & Back 10 Halo’s 10 OHS THEN 3 Rounds 3 x 3 Turkish Get-Up (3R – 3L) :20 L-sit Metcon Metcon (AMRAP – Rounds and Reps) UNIVERSAL 15 minute AMRAP … Continue reading

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Metcon 3/30/2017

CrossFit Sine Pari – CrossFit Warm-up 1 mile run Metcon Metcon (Time) UNIVERSAL 5 Rounds 12 Burpee Box Jumps 24/20 10 Ring Dips

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Metcon 3/29/2017

CrossFit Sine Pari – CrossFit Skills 900m Run 10 Arm/Wrist/Ankel Circles 10 Self Hugs 10 OHS THEN 12 minute EMOM Even minute – 3 Muscle-ups, SUB – 3 Strict Pull-ups Odd minute – 5 Deficit HSPU – HSPU – Push-usp … Continue reading

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Metcon 3/28/2017

CrossFit Sine Pari – CrossFit Warm-up 900m Run 10 Over & Back 10 Halo’s 10 OHS 30 Double Unders 10 Strict Pull-ups 10 Push-ups 10 Strict Ring Dips Weightlifting Power Clean (20 x 1) 20 minute EMOM Progressive Metcon Metcon … Continue reading

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Metcon 3/27/2017

CrossFit Sine Pari – CrossFit Congratulations to everyone who participated in the CrossFit Open!! Skills Warm-up 100 Double Unders 10 Strict Pull-ups 10 Strict HSPU 10 Dips 10 Muscle-ups 5 Rope Climbs Weightlifting Back Squat (5 x 5) Progressive Metcon … Continue reading

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Metcon 3/25/2017

CrossFit Sine Pari – CrossFit Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September … Continue reading

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Metcon 3/24/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 20 Double Unders 10 Push-up to downward dog 10 Lateral lunges 3 Thrusters add weight each round Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / … Continue reading

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Metcon 3/23/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 4 Rounds :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 4 Rounds :15 Plank :15 Side Plank – L :15 Side Plank – R :15 Superman Metcon Metcon … Continue reading

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Metcon 3/22/2017

CrossFit Sine Pari – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push … Continue reading

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