Category Archives: CrossFit WOD

Metcon 6/24/2017

CrossFit Sine Pari – CrossFit Warm-up Metcon Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutesIn honor of U.S. Air Force Capt. Ryan P. Hall, of … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/23/2017

CrossFit Sine Pari – CrossFit Warm-up Pizza Game Weightlifting Back Squat (1 x 3 ) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% 5 x 3 @ 70% 3 x 3 @ 80% … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/22/2017

CrossFit Sine Pari – CrossFit Warm-up 2 Rounds 200m Run 10 Lunges 10 Jump Squats Weightlifting Bench Press (1 x 3 ) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% 5 x 3 … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/21/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Self Hugs 40 Double Unders 10 Over & Back 10 OHS 30 Double Unders 10 Strict Pull-ups Weightlifting Power Clean (15 x 1) 1 Lift on the Minute … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/20/2017

CrossFit Sine Pari – CrossFit Warm-up 2 Rounds 10 Med ball cleans 10 wall balls Weightlifting Shoulder Press (1 x 3) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% 5 x 3 @ … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/19/2017

CrossFit Sine Pari – CrossFit Warm-up 2 Rounds 200m Run 5 T2B 10 Kettlebell Swings 5 Strict Pull-ups Weightlifting Deadlift (1 x 3 ) 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% 5 … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/17/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Run Arm/Wrist/Ankel 10 OHS Stretch as needed Metcon JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/15/2017

CrossFit Sine Pari – CrossFit Warm-up 10 Minutes Even – 40 Double Unders Odd – 40 Sit-ups Weightlifting Bench Press (1 x 1 ) ADD 5 lbs SUGGESTED Warm up 1 x 5 @ 40% 1 x 5 @ 50% … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/16/2017

CrossFit Sine Pari – CrossFit Warm-up 50 Double Unders Arm/Wrist/Ankle Circles 10 Over and Back 10 OHS 40 Double Unders Empty Bar 5 Thrusters 5 Push up 5 Strict Pull-ups 30 Double Undres Empty Bar 5 Thrusters 5 Push up … Continue reading

Posted in CrossFit WOD | Leave a comment

Metcon 6/14/2017

CrossFit Sine Pari – CrossFit Warm-up 800m Run Stretch Weightlifting Snatch (15 x 3 ) 15 minute EMOM 3 @ 70% of 1rm Metcon Metcon (Time) UNIVERSAL 1000m Row 50 Wallballs 20/15 100 Double Unders 75 Ball Slams 20/15

Posted in CrossFit WOD | Leave a comment