Category Archives: CrossFit WOD

METCON 12/10/2016

CrossFit Sine Pari – CrossFit Warm-up Trainers Choice Metcon Metcon (Time) Lumber Jack 20 20 Deadlifts 275/185 Run 400m 20 Kettlebell Swings 70/55 Run 400m 20 Overhead Squats 115/75 Run 400m 20 Burpees Run 400m 20 Chest 2 Bar Pull-ups … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 12/09/2016

CrossFit Sine Pari – CrossFit Warm-up 600m Row Length of Rig Lunge 2x Bear Crawl 2x Crab Walk 2x TABATA – 20 secs on 10 off x 12 rounds Double Unders Air Squat Sit-ups *All Double Unders – All Air … Continue reading

Posted in CrossFit WOD | Leave a comment

METCON 12/08/2016

CrossFit Sine Pari – CrossFit Warm-up 1000M Row Arm/Circle/Wrist Circles 10 Self Hugs w/Thumbs to Shoulders 10 Over and Backs 10 Halos 10 Overhead Squats 20 Double Unders 10 Air Squats 5 Burpees 20 Double Unders 10 Sit-ups 5 Strict … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 12/07/2016

CrossFit Sine Pari – CrossFit Warm-up 400m Row 15 minute Skill Work 20 Second L-sit hold on rings 1 Turkish Get up each arm *accumulate 20 sec. in the hold if you can’t make 20 straight seconds *progressively add weight … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 12/06/2016

CrossFit Sine Pari – CrossFit Warm-up 600m Row Arm/Wrist/Ankel Circles 10 Self Hugs w/Thumbs to Shoulders 10 Over and Backs 10 Halos 10 Overhead Squats 20 Double Unders 10 Air Squats 5 Burpees 20 Double Unders 10 Wallballs 5 Strict … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 12/05/2016

CrossFit Sine Pari – CrossFit Warm-up 30 Double Unders Arm/Wrist/Ankel Circles 10 Self Hugs w/thumbs to shoulders 30 Double Unders 10 Over and Backs 10 Halos 10 Overhead Squats 30 Double Unders 10 Air Squats 10 Sit-ups 30 Double Unders … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 12/03/2016

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) 2 Rounds 22 Box Jumps 30/24 22 Walking Lunges (R-1 L-2) 22 Hand release Push-ups 2 Rope Climbs 22 Hang Power Snatch 95/65 After Party X-MAS PARTY AT DAWN’S TONIGHT WODS 1. … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcn 12/04/2016

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (5 x 3) all sets @ 75% new set every 2:00 Metcon Metcon (Time) LEVEL 1 1000m Row 50 Hang Power Cleans 95/65 40 Push Jerks 30 Front Squats Metcon Metcon (Time) LEVEL … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcn 12/01/2016

CrossFit Sine Pari – CrossFit Weightlifting 15 minutes 2 Power Cleans 75-80% of 1 rm Metcon Metcon (AMRAP – Reps) UNIVERSAL 5 Rounds 1 minute Row Calories REST :30 1 Minute Wallball 20/14 10′ line REST :30

Posted in CrossFit WOD | Leave a comment

Metcon 11/30/2016

CrossFit Sine Pari – CrossFit Gymnastics 20 minutes Odd minute 15 Burpees Even minute 15 Box Jumps 24/20 Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 1 20 minute AMRAP 8 Pull-ups 8 Burpees 8 Kettlebell Swings 55/35 Metcon Metcon … Continue reading

Posted in CrossFit WOD | Leave a comment