Category Archives: CrossFit WOD

Metcon 8/27/2016

CrossFit Sine Pari – CrossFit Metcon Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during … Continue reading

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Metcon 8/26/2016

CrossFit Sine Pari – CrossFit Weightlifting Overhead Squat (1 x 1) Weightlifting Push Press (20 x 3) 20 minute EMOM 75% of 1rm Metcon Metcon (Time) LEVEL 1 5 Rounds 5 Shoulder to Overhead 135/95 10 Burpees Metcon Metcon (Time) … Continue reading

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METCON 8/25/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Clean (1 X 1) Weightlifting Overhead Squat (20 x 3) 20 minute EMOM 60% of 1rm Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 1 Tabata 8 Rounds of Each Score Total Reps … Continue reading

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METCON 8/24/2016

CrossFit Sine Pari – CrossFit Weightlifting Make-up any missing lift Weightlifting Power Snatch (15 x 2) 15 minute EMOM 75% of 1rm Metcon Metcon (AMRAP – Rounds and Reps) UNIVERSAL 5 Rounds of 3 minute AMRAP 3 Burpee 6 ” … Continue reading

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METCON 8/23/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Snatch (1 X 1) Weightlifting Front Squat (20 x 3) 20 minute EMOM 65% of 1rm Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 1 10 Minute AMRAP 7 Overhead Squats 95/65 11 … Continue reading

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Metcon 8/22/2016

CrossFit Sine Pari – CrossFit Happy Monday, this is the last week of our 1rm’s. Please make sure you have all the below lifts! Front Squat, Overhead Squat, Squat Snatch and Squat Clean. Weightlifting Front Squat (1 x 1) Weightlifting … Continue reading

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Metcon 8/20/2016

CrossFit Sine Pari – CrossFit Metcon Metcon (AMRAP – Reps) Fight Gone Bad 3 Rounds WallBall 20/14 Sumo deadlift high-pull 75/55 Box Jumps 24/20 Push-press 75/55 Row (Calories) 1 minute rest

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Metcon 8/19/2016

CrossFit Sine Pari – CrossFit Weightlifting Bench Press (1 x 1) Weightlifting Squat Snatch (1 x 1) Metcon Metcon (Time) 10 Rounds new round every 90 seconds Sprint 200m – Score slowest time of the 10 intervals Metcon Metcon (Time) … Continue reading

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Metcon 8/18/2016

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (1 x 1) Weightlifting Front Squat (1 x 1) Metcon Metcon (AMRAP – Reps) UNIVERSAL 16 Rounds 20 Seconds On 10 Seconds Off Odd Rounds Max Rep Deadlift 225/135 Box Jumps 24/20 Score … Continue reading

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Metcon

CrossFit Sine Pari – CrossFit Weightlifting Make up and missed lift Metcon Metcon (Time) LEVEL 1 3 Rounds For Time Run 400m 2 Rope Climbs 9 Thrusters 115/75 Metcon Metcon (Time) LEVEL 2 For Time 50 Alternating Pistols 30 Hang … Continue reading

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