Category Archives: CrossFit WOD

Metcon 5/04/2016

CrossFit Sine Pari – CrossFit Weightlifting Any 1rm Lift you choose Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 1 12 minute AMRAP Run 200m 7 Push press/jerk 135/85 9 Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 2 … Continue reading

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Metcon 5/2/2016

CrossFit Sine Pari – CrossFit Weightlifting Snatch (10 x 2 ) 1 – Power Snatch 1 – Snatch + OHS New set every 90 seconds 80% of 1tm Weightlifting Bench Press (1 x 1) Metcon Metcon (AMRAP – Rounds and … Continue reading

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Metco 5/03/2016

CrossFit Sine Pari – CrossFit Weightlifting Back Squat (1 x 1 ) Weightlifting Front Squat 10-8-6-4-2 try to increase load each set rest 2-3 minutes between rounds Metcon Metcon (Time) LEVEL 1 5 Rounds 21 Kettlebell Swings 55/35 21 Double … Continue reading

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Metcon /30/2016

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) PARTNER WOD 2 Rounds 400m *Barbell on back carry (95/65) *KB Farmers carry 55/35 60 Grasshoppers (30 per partner R/L= 2) 80 Box Jump overs 24/20 *mandatory switch when KB’s are dropped … Continue reading

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Metcon 4/28/2016

CrossFit Sine Pari – CrossFit Weightlifting Back Squat (1 x 1 ) Gymnastics 20 minutes Muscle-ups 1-2 or 3 superset with 12 GHD sit ups M-Up transition work options; 5- ring dips 5- band assisted 5- false grip ring pull-ups … Continue reading

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Metcon 4/23/2016

CrossFit Sine Pari – CrossFit Weightlifting Push Press (10-8-6-4-2) *75% of 1rm 15 minutes Take bar from ground Rest as needed between sets Metcon Metcon (No Measure) Universal WOD 30 minutes Minutes 1,4,7,10,13,16,19,22,25,28 10 Box Jumps 24/20 Minutes 2,5,8,11,14,17,20,23,26,29 10 … Continue reading

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Metcon 4/25/2015

CrossFit Sine Pari – CrossFit Weightlifting Bench Press (1 x 1 ) Gymnastics Pull-ups (5) 5 pull-ups 5 dips 5 chin ups (double underhand grip) 5 dips 5 pull-ups (wide grip) 5 dips 5 pull-ups (narrow grip) 5 dips 5 … Continue reading

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Metcon 4/26/2016

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (1 x 1 ) Weightlifting Turkish Get Up (3 x 3) 3 Rounds 3 x 3 TGU 3 TGU (R Arm) 3 TGU (L Arm) 20 GHD sit-ups Metcon Metcon (Time) 10-8-6-4-2 Power … Continue reading

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Metcon 4/23/2016

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

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Metcon 4/21/2016

CrossFit Sine Pari – CrossFit Weightlifting Clean and Jerk (7 x 2) Power Clean & Split Jerk Metcon Metcon (Time) LEVEL 1 1000m Row THEN 21-15-9 Clean & Jerk 95/65 Toes to Bar Metcon Metcon (Time) LEVEL 2 1000m Row … Continue reading

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