Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersWeightliftingFoot elevated split squats (8-10)Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011...
Main – CrossFit ()Metcon (Time)Three Rounds: Run 800 meters Rest 2 minutesMetcon (Time)In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100...
Congratulations to Chris Fauble for an awesome performance today at CrossFit Sting’s competition. He finished second in his division! Its awesome to be able to see the results of all the hard work and determination you have put in. Owner/trainer Ronnie Jones had...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersWeightliftingClean and Jerk (15:00 minutes to build to a heavy clean and jerk)MetconMetcon (Time)For...
Main – CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWeightliftingwalking lunges (4 sets : 20 dumbbell walking lunges rest 60 second)Ring Row...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingDeadlift (5x 6-8)MetconMetcon (8 Rounds for reps)4 sets 30 seconds: pushpress 95/65 30 seconds rest 30...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersWeightliftingBench Press (3x2x1x3x2x1)MetconMetcon (AMRAP – Reps)3:00 burpees Rest 3...
Main – CrossFitWarm-upCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsWeightliftingBack Squat (5 sets of 5,3,2,1 test one rep...
Main – CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWeightliftingSnatch (1RM)Metcon4/11/2014 (Time)For time: 1000 Meter Row 60 Kettlebell...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingFront Squat (5, 3, 1, 1, 1)Front Squat @ 20X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 –...
