Category Archives: CrossFit WOD

Metcon 01/24/2017

CrossFit Sine Pari – CrossFit Warm-up Run or Row 600m 5 minutes stretching Reverse Tabata 8 Rounds :10 Handstand Hold :20 Rest Metcon Metcon (Time) LEVEL 1 For Time 1000m Row 75 Wallballs 20/14 50 Burpee jump and touch 6″ … Continue reading

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Metcon 01/23/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Elbow/Wrist/Ankle Circles 10 Over & Backs 10 Halos 10 Overhead Squats 40 Double Unders 10 Strict Pull-ups *If you cannot do strict pull-ups work on negatives 10 Ring Rows 10 Ring … Continue reading

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Metcon 01/21/2017

CrossFit Sine Pari – CrossFit Warm-up Coach’s Choice Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of … Continue reading

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Metcon 01/20/2017

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 Thruster (16 x 2) Every 15 secs. x 16 2 … Continue reading

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METCON 01/19/2017

CrossFit Sine Pari – CrossFit Warm-up LENGTH OF RIG Lunge 2x Bear Crawl 2x Crab Walk 2x THEN Tabata – 3x each exercise Jump Rope Air Squat Sit-ups Metcon Metcon (Time) UNIVERSAL 1 Round Row 30 Calories 3 Rope Climbs … Continue reading

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Metcon 01/18/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 10 Over & Back 10 Halo’s 10 Overhead Squats 40 Double Unders Arm/Elbow/Wrist/Ankle Circles 10 Self Hugs w/thumbs to shoulders 10 Over head Squats w/empty bar 30 Double Unders 10 Push-ups … Continue reading

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Metcon 01/17/2017

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 Snatch (5 x 1) Muscle Snatch Power Snatch Full Snatch … Continue reading

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METCON 01/17/2017

CrossFit Sine Pari – CrossFit Kids Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 Kettlebell Swings 35/25 10 Burpees 10 Push-ups 10 Box Jumps 20 Weightlifting Front Squat (10 x 2) 10 mintue EMOM 2 @ 75% … Continue reading

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Metcon 01/16/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 10 Over and Back 10 Halo’s 10 OHS 40 Double Unders 10 Sit-ups 10 Back Extensions 10 Push-ups 30 Double Unders 10 Strict Pull-ups 10 Strict Ring Dips 10 Ring Rows … Continue reading

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Metcoon 01/14/2017

CrossFit Sine Pari – CrossFit Warm-up Trainers Choice Metcon Brian (Time) 3 Rounds for time of: 5 Rope Climbs, 15′ 25 Back Squats, 185#In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of … Continue reading

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