Monthly Archives: May 2017

Metcon 6/01/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 200m Row 5 Burpees Weightlifting Bench Press (1 x 5) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% 3 x 5 @ 75% 3 x … Continue reading

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Metcon 5/31/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds 100m Sprint 10 Star Jumps Weightlifting Deadlift (1 x 5) Suggested Warm-up 1 x 40% x 5 1 x 50% x 5 1 x 60% x 5 3 x 75% x 5 … Continue reading

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Retcon 5/30/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Over & Back 10 OHS 40 Double Unders 10 Strict Pull-ups 10 Strict Dips 30 Double Unders 10 Ring Rows Weightlifting Back Squat (1 x 5) Suggested Warm-up … Continue reading

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Metcon 5/29/2017

CrossFit Sine Pari – CrossFit It’s MEMORIAL DAY! Please do not wear your ipod to listen to music on your mile run. Our service men/women do not have their ipod’s when on patrol. They are on guard, listening for any … Continue reading

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Metcon 5/27/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds :15 Low jump (onto 45lbs plate) :15 Push-up :15 Ab mat sit-up :15 Alternating lunge Then 30 Air squat w/ bands 20 Roll overs 30 Overhead pvc squats with bands Then 4 … Continue reading

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Metcon 5/26/2017

CrossFit Sine Pari – CrossFit Warm-up 1 Mile Run Weightlifting Shoulder Press (3 x 3) 3@70% x 3 3@80% x 3 3@90% x 3++ Metcon 5 Rounds Minute 1 = 7 Ring Dips Minute 2 = 15 Kettlebell Swings 55/35 … Continue reading

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Metcon 5/25/2017

CrossFit Sine Pari – CrossFit Good Morning!! Just a heads up for NEXT week. Monday we will have 1 class at 9:15am and the WOD will be MURPH. There will be no 1pm class on Thursday or Friday nor will … Continue reading

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Metcon 5/24/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Run Arm/Wrist/Ankle Circles 10 Self Hugs 10 Over & Backs 10 OHS 10 Strict Pull-ups 10 Strict Ring Dips Weightlifting Snatch (20 x 1) 20 minute EMOM 1 squat snatch *Progressive Metcon Metcon … Continue reading

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Metcon 5/23/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds :15 Low jump (onto 45lbs plate) :15 Push-up :15 Ab mat sit-up :15 Alternating lunge Then 30 Air squat 20 Roll overs 30 Overhead pvc squats with bands Then 4 Rounds : … Continue reading

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Metcon 5/22/2017

CrossFit Sine Pari – CrossFit Warm-up 400m Run Arm/Wrist/Ankle Circles 10 Over and Back 10 OHS 200m Run 10 Strict Pull-ups 10 Strict Ring Dips Weightlifting Back Squat (3 x 3) 3@70% x 3 3@80% x 3 3@90% x 3++ … Continue reading

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