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05302015

GymBowie – CrossFit CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 8 Toes to Bar 10 Single Arm DB Ground to OH (alt arms) 2: Metcon (Time) Reverse Ladder [...]

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05292015

GymBowie – CrossFit CrossFit Weightlifting Work up to EMOM Clean weight Metcon 1: Metcon (Weight) EMOM for 7 min-1 Hang Power Clean + 1 Hang Clean 2: Metcon (AMRAP – Rounds and Reps) [...]

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05282015

GymBowie – CrossFit CrossFit Weightlifting Strict + Push Press (4 Sets: 3 Strict Press + 5 Push Press) 4 Sets, alternating with press: 2-3 Weighted Pull-ups or 8 Ring Rows @ 31X1 Metcon [...]

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05272015

GymBowie – CrossFit CrossFit Weightlifting 3 Rounds For Strength: Single Arm OH KB Lunge Down the Room w/ R Arm Single Arm OH KB Lunge Back w/ L Arm Plank Walk Down Bear Crawl Back Metcon [...]

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05262015

GymBowie – CrossFit CrossFit Weightlifting Back Squat (4 Sets of 6-8 reps @ 30X1) Metcon Wall Balls & DUs (Time) 50-40-30-20-10 Wall Ball Double Under *15 min time cap CrossFit Lite [...]

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05252015

GymBowie – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant [...]

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05232015

GymBowie – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, [...]

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05222015

GymBowie – CrossFit Weightlifting Front Squat (Build to 1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds- 3 min AMRAP: 3 Hang Power Clean (95/135) 6 No Push-up Burpee 9 [...]

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05212015

GymBowie – CrossFit CrossFit Skill Work Review Turkish Get-Up and other skill work Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 2 TGU per arm (4 total) 5 Strict Pull-ups 30 [...]