Monthly Archives: November 2017

Metcon 12/01/2017

CrossFit Sine Pari – CrossFit Warm-up Weightlifting Back Squat (1 x 3) Work to 3 rep max for the day -Then complete two back off sets one at 95% and one at 90% of the 3rm 15 Min cap Metcon … Continue reading

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Metcon 11/20/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 10 Over & Back 10 OHS 40 Double Unders 10 Shrugs 10 Shrugs w/elbows 30 Double Unders 10 Muscle Snatch 10 Over & Backs Weightlifting Hang Power Snatch (20 x 1) … Continue reading

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Metcon 11/29/2017

CrossFit Sine Pari – CrossFit Warm-up 100 Double Unders 10 Strict Pull-ups 10 Ring Dips 10 Strict HSPU 5 Muscle ups 2 Rope Climbs 12 minute Cap Weightlifting Hang Power Clean (20 x 2) 20 minute EMOM 2 Hang Power … Continue reading

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Metcon 11/28/2017

CrossFit Sine Pari – CrossFit Kids Warm-up 5 laps around Rig High knees up and back length of rig Butt kicks up and back lenght of rig Karokee up and back length of rig 10 Squat Jumps 5 Burpees Weightlifting … Continue reading

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Metcon 11/28/2017

CrossFit Sine Pari – CrossFit Warm-up 15 Burpees Skills 10 minute EMOM 1 Rope Climb Weightlifting 20 Minutes -New lift every minute -Progressive Muscle clean 5 x 1 Power clean 5 x 1 Power clean + front squat 5 x … Continue reading

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Metcon 11/27/2017

CrossFit Sine Pari – CrossFit Kids Warm-up Tabata :20 on :10 off Burpees Weightlifting Bench Press (3 x 3) all sets 75% Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 Kettlebell Snatch Right 20/15 5 Kettlebell Snatch … Continue reading

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Metcon 11/27/2017

CrossFit Sine Pari – CrossFit Good Morning! I hope everyone had a wonderful Thanksgiving. I will be away from Wednesday to Sunday of this week so please check the schedule for some adjustments in the schedule. The vending machine again … Continue reading

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Open Box

CrossFit Sine Pari – CrossFit

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Metcon 11/25/2017

CrossFit Sine Pari – CrossFit Warm-up Tabata 8 Rounds :20 on :10 off Burpees Metcon Metcon (Time) 10 Rounds 5 Pull-ups 5 Push-ups Rest 2:00 5 Rounds 10 Deadlift 185/115 10 Ab mat sit-ups Rest 2:00 2 Rounds 25 Thruster … Continue reading

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Metcon 11/24/2017

CrossFit Sine Pari – CrossFit I hope you all had a wonderful Thanksgiving and ate so much your stomach hurt!!! Well here is a good WOD to help burn some calories! The CrossFit Warm-up (No Measure) 3 rounds of 10-15 … Continue reading

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