Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsHang Power Clean (5×3)Metcon (6 Rounds for time)Six sets for times of: 135/95 lb. Power Clean x 3...
Main – CrossFitBox step ups & KB Rows Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 secondsRecord your highest rep on your rowsMetcon (3 Rounds for reps)Three sets...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Kettle-bell strict press (6-8)Three sets of: Strict Kettle-bellOverhead Press x 6-8 repsSide plank (3 sets 45-60 seconds per...
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-upsDeadlift (4 Sets of 4-6 Reps)High box jumps (4 sets of 4-6)4 set of 4-6...
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...
