Main – CrossFitWarm-upPPG Warmup1 (No Measure)Metcon04/09/2014 (3 Rounds for reps)2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as...
Main – CrossFitWarm-upBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.WeightliftingBench Press (4 sets of 2-4 )4 Sets of 2-4 bench press, rest 90 seconds, 8-10 ring rows. Get your body as...
Main – CrossFitCrossFit 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-upsWeightliftingClean and Jerk (Take 12-15 min to build to todays...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetconPartner Wod (Time)run 400m 100 deadlifts 185/115 run 400m 100 pullups run 400m 100 frontsquats...
Main – CrossFitMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetcon4/3/2014 (4 Rounds for reps)45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingClean (Four sets of: Clean x 1.1.1 (rest 10 seconds betwe)Metcon4/02/2014 (AMRAP – Rounds and...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetconMetcon (4 Rounds for reps)Four sets for max reps of: In five minutes, run 600 meters, and then...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingBack Squat (5 sets 3-5 reps)MetconMetcon (Time)Three rounds for time of: 30 Wall Ball Shots (20/14 lbs.)...
Main – CrossFitMetconCrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar...
Main – CrossFitMetconCrossFit Open 14.5 (Time)21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar Facing Burpees
