AMRAP In 15 Mins Of: 15 ABMAT Sit-Ups 15 One-Arm KB Transfers (52/35) 15 Box Jumps (24/20)
carrie
Oct 13, 2011
Volume Training: Every Min, On The Min, For 30 Mins, Complete: 3 Front Squats 1 Push-Up (S:75/55 RX:95/65 A:135/95) A: No Time Limit
Oct 12, 2011:
3 Rounds For Time: 800m Run MAX Pull-Ups (Each Set) *When You Drop Off The Bar, Your Pull-Ups Terminate…And Will Be Counted For A Total Score Along With Your Total Time.
Oct 11, 2011:
Additional Warm-Up: Good Mornings Supermans DeadLift: 2,2,2,2,2,2,2,2,2,2. CFL Endurance: 4 Rounds Of: 25 D/U’s 50 Jumping Jacks Teens: 4 Round Of: 25 Jump Ropes 50 Jumping Jacks -Then- Max KB Deadlifts in 5… Read more »
Oct 10, 2011:
*LIMITED HOLIDAY SCHEDULE 5pm, 6pm, and 7pm classes ONLY 8pm Foundations For Time: 21-18-15-12-9-6-3 Of: Med Ball Clean (20/14/10/6) Shoulder Press (S:45/30 RX:65/45 A:85/55) Core: 50 Pendulums
Oct 9, 2011:
0930 Warrior Program: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. MAKE-UP WOD: AMRAP In 15 Mins Of: … Read more »
Oct 8, 2011:
*South County Challenge starts at 9am at CrossFit Lorton! We will have many of your fellow family members competing in their first all-day CF competition, come cheer them on! Schedule for tomorrow: 3pm WOD (Teens friendly) 4pm Free… Read more »
Oct 7, 2011:
For Time: 30 Bent-Over Rows 30 ABMAT Sit-Ups 25 Bent-Over Rows 25 ABMAT Sit-Ups 20 Bent-Over Rows 20 ABMAT Sit-Ups 15 Bent-Over Rows 15 ABMAT Sit-Ups 10 Bent-Over Rows 10 ABMAT Sit-Ups 5 Bent-Over Rows 5 ABMAT Sit-Ups … Read more »
Oct 6, 2011:
For Time: 75 Wall Balls (20/14/10/6) Run 800m 100 Hammer Swings Run 800m Core: 5 Total Mins Of Plank Hold
Oct 5, 2011:
AMRAP In 15 Mins Of: 3 Thrusters 5 Toes-To-Bar 7 KB Swings (52/35) 10 Jumping Lunges (S:75/55 RX:95/65 A:105/75 BA:115/85)
