Category Archives: CrossFit WOD

Metcon 5/28/2016

CrossFit Sine Pari – CrossFit Warm-up Warm-up – No Measure Power Clean Front Squat Push Jerk Kipping Pull-up Metcon Metcon (AMRAP – Rounds and Reps) One partner works while one partner rests alternate movements score total rounds and reps 20 … Continue reading

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Metcon 5/27/2016

CrossFit Sine Pari – CrossFit Please bring your t-shirt money $30. Thank you!!y Weightlifting Snatch Balance (7 x 3 ) 7 Rounds Every 2:00 minutes 1 – catch in 1/4 squat 1 – catch in 1/2 squat 1 – Full … Continue reading

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Metcon 5/26/2016

CrossFit Sine Pari – CrossFit Weightlifting Shoulder Press (3-2-1-) 40% 50% 60% Warm-ups x 5 75% x 3 85% x 2 95% x 1+++ Skills Strict pull-ups 3, 5 or 7 depending on strength level 15 minutes for quality Superset … Continue reading

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Metcon 5/25/2016

CrossFit Sine Pari – CrossFit Skills Muscle-ups (5×5) 15 minutes Muscle up development; 5- band assisted muscle ups 5- strict pull-ups 5- jump into bottom of dip on higher rings 5- ring dips (deep range of motion) Skills 15 minutes … Continue reading

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Metcon 5/24/2016

CrossFit Sine Pari – CrossFit Weightlifting 10 EMOM 5 Ring Dips – Odd 5 Bent Over Row – Even *Pick a weight that is heavy but does not comprimise FORM Weightlifting Bench Press (3-2-1) 40% 50% 60% warm-ups x 5 … Continue reading

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Metcon 5/23/2016

CrossFit Sine Pari – CrossFit Weightlifting Clean and Jerk (3-2-1) New set every 2 minutes 6 total sets 3-2-1 135×3, 155×2, 175×1 THEN 145×3, 165×2, 185×1 Weightlifting Deadlift (5-3-1) 40% 50% 60% Warm-ups sets 75% @ 5 85% @ 3 … Continue reading

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Metcon 5/22/2016

CrossFit Sine Pari – CrossFit Open Box

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Metcon 5/21/2016

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) Teams of 2 3 Rounds 50 Ground to Overhead 115/75 50 Box Jumps 24/20 50 Toes 2 Bar 400m Run *athletes must do sets of 5 then switch *athletes must complete run … Continue reading

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Metcon 5/20/2016

CrossFit Sine Pari – CrossFit Weightlifting Front Squat (3-3-3-2-2-2-1-1-1-1) Find your 1rm for Front Squat rest 2-3 minutes between rounds Weightlifting Deadlift (1 x 3 ) 70% @ 3 80% @ 3 90% @ 3 or more reps Metcon Metcon … Continue reading

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Metcon 5/17/2016

CrossFit Sine Pari – CrossFit 2nd Annual Golf Tournament this Friday at 5 Ponds Golf Course in Warminster! Talk to Paulie for your tee time!! Warm-up 800m Run Lizard Stretch 2 minutes each side Pigeon Pose 1 minute each side … Continue reading

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