Category Archives: CrossFit WOD

Metcon 4/22/2017

CrossFit Sine Pari – CrossFit Warm-up Trainers Choice Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round … Continue reading

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Metcon 4/21/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 30 Double Unders 5 Strict Pull-ups Weightlifting Deadlift (5 x 3) 10 minute EMOM 3 @ 75% alternating with Bench Press Weightlifting Bench Press (5 x 3) 10 minute EMOM 3 @ … Continue reading

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Metcon 4/20/2017

CrossFit Sine Pari – CrossFit Warm-up Thunderstruck Song – Burpees 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self Hugs Weightlifting Overhead Squat (5 x 3) 10 minute EMOM 3 @ 70% alternate with Split Jerks Weightlifting Split … Continue reading

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Metcon 4/19/2017

CrossFit Sine Pari – CrossFit Warm-up 10 minutes Even minutes 200m Run Odd minutes Forearm Plank Metcon Metcon (Time) UNIVERSAL 30 WallBalls 20/14 30 Burpees 30 C2B Pull-ups 30 Thrusters 95/65 30 Box Jumps 24/20 30 Kettlebell Swings 55/35 After … Continue reading

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Metcon 4/18/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self Hugs 40 Double Unders 7 Burpees 7 T2B 7 Box Jumps 30 Double Unders Weightlifting Snatch (20 x 1) 20 … Continue reading

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Metcon 4/17/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Row 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self Hugs 10 WallBall 10 Strict Pull-ups 10 Strict Push-ups Weightlifting Power Clean (1 x 1) 15 minutes 1 Power Clean @ … Continue reading

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Metcon 4/15/2017

CrossFit Sine Pari – CrossFit Warm-up Group Warm-up 2 Rounds High Knees Butt Kicks Karaoke Wallking Lunge 5 Push ups 10 Trunk Twists THEN Burgener Warm-up Metcon Metcon (Time) 5 Rounds 200m Run 7 Power Snatch 115/75 7 Burpee Pull-ups

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Metcon 4/14/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds 100m Sprint 10 Wallking Lunges THEN 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self Hugs Weightlifting Overhead Squat (5 x 5) 70% 10 minutet EMOM alternate with Push Jerks … Continue reading

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Metcon 4/12/2017

CrossFit Sine Pari – CrossFit Warm-up 7 Rounds 100m Sprint 5 Burpees Skills 5 Rounds New Round Every 2 minutes 2 Wall Climbs 2 Burpee Broad Jumps Metcon Metcon (Time) LEVEL 1 30 minute Time Cap 250m Row 30 second … Continue reading

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Metcon 4/13/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Run 10 Over & Back 10 OHS 10 Trunk Twists 5 Strict Pull-ups 5 Strict Ring Dips 5 Ring Rows Empty Bar 10 Power Cleans 10 Hang Power Cleans 10 Push Press Weightlifting … Continue reading

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