Category Archives: CrossFit WOD

Metcon 5/22/2017

CrossFit Sine Pari – CrossFit Warm-up 400m Run Arm/Wrist/Ankle Circles 10 Over and Back 10 OHS 200m Run 10 Strict Pull-ups 10 Strict Ring Dips Weightlifting Back Squat (3 x 3) 3@70% x 3 3@80% x 3 3@90% x 3++ … Continue reading

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Metcon 5/20/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds :15 Low jump (45lb plate) :15 Push-ups :15 Ab mat sit-ups :15 Alternating Lunge THEN 30 Air Squats 30 Roll Overs 30 Overhead Squats THEN 4 Rounds :15 Plank :15 Plank R … Continue reading

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Metcon 5/19/2017

CrossFit Sine Pari – CrossFit Warm-up 3 Rounds of 10 to 15 reps each Samson Stretch 30 secs each side Overhead Squat Sit-ups Back Extensions Pull-ups Dips Weightlifting Shoulder Press (3 x 5) 3 @ 65% x 5 3 @ … Continue reading

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Metcon 5/18/2017

CrossFit Sine Pari – CrossFit Good Morning!! About Wendler – We use 90% of your 1 rm because this will allow you to use sub-maximal weights to get stronger, and since you won’t be handling heavy weights all the time, … Continue reading

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Metcon 5/17/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 100m Row (Sprint) 5 Burpees THEN 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self hugs w/thumbs to shoulders Weightlifting Power Clean (2 Power Clean & Jerk) Every :15 x … Continue reading

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Metcon 5/16/2017

CrossFit Sine Pari – CrossFit Warm-up Weightlifting Bench Press (3 x 5 ) 3 @ 65% x 5 3 @ 75% x 5 3 @ 85% x 5++ TIPS *Your shoulder blades must be pushed back and your chest spread … Continue reading

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Metcon 5/15/2017

CrossFit Sine Pari – CrossFit Good morning! We are starting Wendler over. Please make sure you follow the program and do not lift heavier for you could jepordise any gains and you may plateau. If you do not have a … Continue reading

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Metcon 5/13/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Run 5 minutes of Stretching 5 minutes of Rolling Metcon Metcon (Time) PARTNER WOD Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Wallballs 40 Double Unders … Continue reading

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Metcon 5/12/2017

CrossFit Sine Pari – CrossFit This WOD is for those who were disappointed because I changed yesterday WOD. Good Luck!! Warm-up 50 Double Unders Arm Circles 30 Double Unders 10 Over & Back 10 OHS 20 Double Unders 10 Empty … Continue reading

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Metcon 5/11/2017

CrossFit Sine Pari – CrossFit Warm-up Length of Rig Walking Lunge 2x Bear Crawl 2x Crab Walk 2x THEN Tabata Jump Rope or Dubs Air Squat Sit-ups Weightlifting Deadlift (1 x 3) 75% x 3 80% x 3 85% x … Continue reading

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