Category Archives: CrossFit WOD

Metcon 10/21/2017

CrossFit Sine Pari – CrossFit 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 Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 … Continue reading

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Metcon 10/20/2017

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 L1 Split Jerk (7 x 1) Progressive Weightlifting L2 Back … Continue reading

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Metcon 10/19/2017

CrossFit Sine Pari – CrossFit Warm-up 400m Row 10 Over & Back 10 OHS 10 Trunk Twists 10 Strict Pull-ups Skills 10 minute EMOM 10 Banded Kettlebell Swings Metcon L1 Metcon (AMRAP – Reps) LEVEL 1 5 Rounds 30 Sec. … Continue reading

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Metcon 10/19/2017

CrossFit Sine Pari – CrossFit Kids Metcon Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Alternating Dumbbell Snatch 10/8 Between sets 60 foot plate pinch carry w/10lb plates

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Metcon 10/18/2017

CrossFit Sine Pari – CrossFit Warm-up Tabata 4 Rounds 20 on 10 off Double Unders After Tabata 10 OHS 10 Over & Back Arm Circles 10 Trunk Twists Weightlifting Power Snatch (7 x 1) Power Snatch + Overhead Squat + … Continue reading

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Metcon 10/17/2017

CrossFit Sine Pari – CrossFit Kids Weightlifting Clean (7 x 1) Clean Complex Clean Deadlift, Squat Clean, Front Squat *Progressive Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 Box Jumps 20 12 Deadlift 85lbs 9 Bar Facing … Continue reading

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Metcon 10/17/2017

CrossFit Sine Pari – CrossFit Warm-up 100 Double unders 10 Strict pull-ups 10 Strict handstand push-ups 10 Dips 10 Muscle-ups (Strict) 5 Rope climbs – 12 min cap Weightlifting Clean Pull (10 x 2) Work up to 90% of 1rm … Continue reading

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Metcon 10/16/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Leg Swings Arm/Wrist/Ankle Circles 40 Double Unders 30 Seconds knees to chest in place 30 Seconds butt kicks in place 30 Double Unders 10 Trunk Twists 10 Over & Back 10 … Continue reading

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Metcon 10/15/2017

CrossFit Sine Pari – CrossFit Metcon L1 Metcon (Time) 5 Rounds 10 Toes 2 Bar 10 Poer Snatch 75/55 10 Wallballs 20/15

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Metcon 10/14/2017

CrossFit Sine Pari – CrossFit Warm-up Group Knees up Butt Kicks Karoke Lunge with twist Inch worm Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff … Continue reading

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