Category Archives: CrossFit WOD

Metcon 3/27/2017

CrossFit Sine Pari – CrossFit Congratulations to everyone who participated in the CrossFit Open!! Skills Warm-up 100 Double Unders 10 Strict Pull-ups 10 Strict HSPU 10 Dips 10 Muscle-ups 5 Rope Climbs Weightlifting Back Squat (5 x 5) Progressive Metcon … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/25/2017

CrossFit Sine Pari – CrossFit Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/24/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 20 Double Unders 10 Push-up to downward dog 10 Lateral lunges 3 Thrusters add weight each round Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/23/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 4 Rounds :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 4 Rounds :15 Plank :15 Side Plank – L :15 Side Plank – R :15 Superman Metcon Metcon … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/22/2017

CrossFit Sine Pari – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/21/2017

CrossFit Sine Pari – CrossFit Warm-up Weightlifting 10 Rounds Odd Rounds 3 Push Jerks @ 80% of 1rm Even rounds 10 Front rack lunges (same weight as above) Metcon Metcon (Time) LEVEL 1 8 minute Cap 3 Rounds 200m Run … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/20/2017

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 14 minute EMOM Even minutes 12 Wallballs Odd minutes 12 Toes … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/19/2017

CrossFit Sine Pari – CrossFit

Posted in CrossFit WOD | Leave a comment

Metcon 3/18/2017

CrossFit Sine Pari – CrossFit 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 Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 3/17/2017

CrossFit Sine Pari – CrossFit Happy St. Patty’s Day!!! 17.4 Day today. Good Luck Everyone!! There is a sign for Sunday at 10:00am for anyone who will be re-doing 17.4 or if you would like to come for an Open … Continue reading

Posted in CrossFit WOD | Leave a comment