Category Archives: CrossFit WOD

Metcon 9/29/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Clean (1 x 3) Warm-up 3@50% 3@60% 3@75% Working Set 3@80% 3@85% 3@90 Metcon Metcon (Time) LEVEL 1 1000m Row 50 Ball Slams 20/15 40 Kettlebell Swings 55/35 30 Burpees 20 Ring Dips … Continue reading

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Metcon 9/28/2016

CrossFit Sine Pari – CrossFit Weightlifting Make up any missed Wendler lift Skills 10 minute EMOM 5 Pull-ups 10 Push-ups 15 Air Squats Metcon Metcon (Time) UNIVERSAL 21 Deadlifts 225/155 400m Run 18 Deadlifts 400m Run 15 Deadlifts 400m Run … Continue reading

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Metcon 927/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Snatch (1 x 3) Warm-up 3@50% 3@60% 3@75% Working Set 3@80% 3@85% 3@90% Metcon Metcon (AMRAP – Reps) LEVEL 1 Tabata :20 work :10 rest Wallball 20/14 Rest 1:00 minute Box Jump 24/20 … Continue reading

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Metcon 9/26/2016

CrossFit Sine Pari – CrossFit Good Morning, it is week 2 of Wendler! Make sure you continue to stretch we will be squatting a lot this week! Weightlifting Front Squat (1 x 3) Warm-up 3@50% 3@60% 3@75% Working Set 3@80% … Continue reading

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Metcon 9/24/2016

CrossFit Sine Pari – CrossFit Metcon Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie RowIn honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, … Continue reading

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Metcon 9/23/2016

CrossFit Sine Pari – CrossFit Weightlifting Overhead Squat (1 x 5) Warm-up 5@50% 5@60% 5@70% Working Set 5@75% 5@80% 5@85% Metcon Metcon (Time) LEVEL 1 6 Rounds 400m Run w/KB 30/20 80 Feet Walking Lunge w/KB 1 Minute Forearm Plank … Continue reading

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9/22/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Clean (1 x 5 ) Warm-up 5@50% 5@60% 5@70% Working Set 5@75% 5@80% 5@85% Metcon Metcon (Time) LEVEL 1 3 Rounds 15 Box Jumps 24/20 12 Shoulder to Overhead 115/75 9 Toes to … Continue reading

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Metcon 9/21/2016

CrossFit Sine Pari – CrossFit Skills 100 Double Unders 10 Strict Pull-ups 10 Strict Handstand Push-ups 10 Ring Dips 10 Muscle-ups 5 Rope Climbs Metcon Metcon (Time) LEVEL 1 3000m Row 50 Deadlifts 225/155 Metcon Metcon (Time) LEVEL 2 3 … Continue reading

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Metcon 9/20/2016

CrossFit Sine Pari – CrossFit Weightlifting Squat Snatch (1 x 5) Warm-up 5@50% 5@60% 5@70% Working Set 5@75% 5@80% 5@85% Metcon Metcon (Time) LEVEL 1 10 Rounds 200m Run 10 Ball Slams 20/15 7 Pull-ups Rest 1 minute *Score total … Continue reading

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Metcon 9/19/2016

CrossFit Sine Pari – CrossFit Thank you to everyone who participated in the 4th Annual Sine Pari Games!! It was an awesome morning with many laughs. As usual the highly stacked teams did not win the event! This year it … Continue reading

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