Category Archives: CrossFit WOD

Metcon 12/15/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Laps around rig Knees up Butt Kicks Karokee Lunge w/twist 10 Over & Back 10 OHS 10 Shrugs 10 Shrugs w/elbows 10 Muscle Snatch Weightlifting Deadlift (5 x 3) 75% all sets Metcon … Continue reading

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Metcon 12/14/2017

CrossFit Sine Pari – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Bench Press (3 x 5) 5@65% 5@75% 5@85% Metcon L1 … Continue reading

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Metcon 12/14/2017

CrossFit Sine Pari – CrossFit Kids Warm-up 5 laps around rig knees up and back butt kicks up and back karokee up and back lunge with a twist 10 squat jumps Weightlifting Bench Press (3 x 5) 5@65% 5@75% 5@85% … Continue reading

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Metcon 12/13/17

CrossFit Sine Pari – CrossFit Warm-up 400m Row/Run Knees Up Butt Kicks Karokee Lunge w/twist 10 squuat jumps Weightlifting Front Squat (5 x 5) 75% all sets Metcon L1 Metcon (Time) LEVEL 1 5 Rounds Run 200m 10 Sumo deadlift … Continue reading

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Metcon 12/08/2017

CrossFit Sine Pari – CrossFit Kids Warm-up 10 minute EMOM Odd – Ball Slams Even – Box Jumps Weightlifting Split Jerk (7 x 1) Progressive Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 Ball Slams 15/10 12 … Continue reading

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Metcon 12/12/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders THEN 10 minute EMOM Odd – 2 Rope Climbes Even – 3 High Box Jumps 30/24 Weightlifting Split Jerk (7 x 1) Progressive Metcon L1 Metcon (AMRAP – Rounds and Reps) … Continue reading

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Metcon 12/11/2017

CrossFit Sine Pari – CrossFit Thank you to all those who braved the elemnts Saturday night and came to the Christmas Party. Thank you to all the DD’s and getting your precious cargo home safely. A huge special THANK YOU … Continue reading

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NO OPEN BOX TODAY

CrossFit Sine Pari – CrossFit

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Metcon 12/09/2017

CrossFit Sine Pari – CrossFit PARTY TONIGHT – please bring an appetizer to share. Thank you!! Warm-up 50 Double Unders 10 Jumping squats 40 Double Unders 10 Air Squats 30 Double Unders 10 Lunges 20 Double Unders 10 Strict Pull-ups … Continue reading

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Metcon 12/08/2017

CrossFit Sine Pari – CrossFit CrossFit Sine Pari Christmas Party tomorrow at 7pm. At my home 254 N Main Street, Doylestown. Hope to see you all there! If coming please bring a small appetizer to share. Warm-up 5 laps around … Continue reading

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