8 mins AMRAP Max Rep Front Squats 135/95 95/65 RX= reps come from the ground, no rack. -Rest 2 Minutes- Metcon (Time) For Time: 38 Font Rack Lunges 135/95 95/65 25 Muscle-ups or 75 Pull-ups * 12...
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Workout of the Day - WOD | crossfit-bcso.weebly.com Reviews
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8 mins AMRAP Max Rep Front Squats 135/95 95/65 RX= reps come from the ground, no rack. -Rest 2 Minutes- Metcon (Time) For Time: 38 Font Rack Lunges 135/95 95/65 25 Muscle-ups or 75 Pull-ups * 12...
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20161230-FriBCSO - Workout of the Day
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Workout of the Day. 15 Power Snatches, 75# / 55#. Scaled option is 2:1 Single Unders. Create a free website.
Blog Archives - Workout of the Day
http://crossfit-bcso.weebly.com/wod/archives/03-2015
Workout of the Day. 400m KB Farmers Walk. 400m KB Farmers Walk. Part 1 (With the clock remote, select 100 min. up and press enter. After 10 second countdown, GO! 3:00 min Max Reps of Hang Clean (115lbs/75lbs). Rest 2:00 min (write down your reps while you rest). Part 2 (When the clock hits 5:00, GO! 20 Wall Balls (20#/14#). Rest 2:00 min (write down your reps while you rest). Part 3 (When the clock hits 15:00, GO! 2:00 min Max Reps Double Unders (When the clock hits 17:00, you're DONE! 10 Toes to Bar.
Blog Archives - Workout of the Day
http://crossfit-bcso.weebly.com/wod/archives/01-2015
Workout of the Day. 6 Rounds for time of:. 10 Kettlebell Swings 53/35. 15 Goblet Squats 53/35 (a squat holding your kettlebell). I have a lunch commitment with my daughter today, and then I am attending Chief Allen's funeral, so I will not be at the 11:00 workout today. The workout is made up of simple movements, so everyone should be familiar with them. Have fun. Squat Snatch 4x2 @ 80 percent of 1 rep max. Rounds and reps for time. 15 Power Snatches 75/55 65/45. 20 Dumbells G2OH 45/25. 5 Rounds for time:.
Blog Archives - Workout of the Day
http://crossfit-bcso.weebly.com/wod/archives/02-2015
Workout of the Day. Complete as many rounds and reps as possible in 9 minutes of:. 10 deadlifts (115 / 75 lb.). 5 snatches (115 / 75 lb.). CFG OpenWOD 15.1a. 1-rep-max clean and jerk. Your score for Workout 15.1 will be the total number of repetitions completed. As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. 50 Double-unders (150 singles). CFG OpenWOD 13.1. 75 po...
Blog Posts - Workout of the Day
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Workout of the Day. OPEN WORKOUT 16.1. 20 Minute AMRAP of:. 25-ft overhead walking lunge. 25-ft overhead walking lunge. Men lunge 95 lb. Women lunge 65 lb. 10 Minute AMRAP of:. 10 handstand push-ups (HSPU). 30 alternating pistols (single-legged squats). Scale for HSPU is strict DB presses. Scale for pistols is 46 air squats. 42 GHD sit-ups or Ab-Mat situps. 115-lb. squat clean thrusters, 21 reps. 30 GHD sit-ups or Ab-Mat situps. 115-lb. squat clean thrusters, 15 reps. 18 GHD sit-ups or Ab-Mat situps.
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Forging Elite Fitness.for Cops.
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Forging Elite Fitness.for Cops. Welcome to crossfit bcso! For those who think fitness is the ultimate pursuit.
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Forging Elite Fitness.for Cops. Muscle Driver Timer Manual.
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Benton County Sheriff's Office Campus. 1300 SW 14th St. Bentonville, AR 72712. Forging Elite Fitness.for Cops. Welcome to Crossfit bcso. Forging Elite Fitness.for Cops.
WOD Archives
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Forging Elite Fitness.for Cops. 10 Rounds for time (1 hour cap) of:. 10 Box Jumps (or steps). 10 Upright Rows with Kettle-bell. 1 round each minute on the minute for 20 minutes. 10 KB Swings (53#). 10 Slam Balls (40#). 10 DB Presses (35#). CFG Open 12.1". Complete as many reps as possible in 7 minutes of:. 1 minute of pull-ups. 2 minutes of double-unders or jump-ropes. 3 minutes of push-ups. 4 minutes of kettlebell swings. 5 minutes of squats. COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:. SINCE ...
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Workout of the Day - WOD
Workout of the Day. Max Rep Front Squats. RX= reps come from the ground, no rack. 38 Font Rack Lunges 135/95 95/65. 25 Muscle-ups or 75 Pull-ups. 12 Minute time cap. 15 KB Swings 70/53. 15 KB Squats 70/53. 20 Hang Power Cleans. 40 Wall Balls 20/14. Scaled option is 150 singles. Repscheme stays the same but the weight goes up each round. 3 rounds for time of:. Run or Row 400 meters. 15-pood kettlebell swings, 21 reps. 7 Rounds for Time:. 9 Power Snatch (95/65#). 15 Stationary Lunges (per leg).
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CrossFit Billings
Thursday, December 15, 2011. 5 x 3 AMRAPs (1 minute rest in between each amrap). 5 Burpee Pull Ups. 10 KB Swings 53#, 35#. Wednesday, December 14, 2011. 3 Thrusters every minutes on the minute for 12 minutes. 3 Rounds for time:. Tuesday, December 13, 2011. AMRAP in 6 minutes:. 6 Power Snatches 95#, 65#. 6 Sand Bar toss 50#, 35#. AMRAP in 6 minutes:. 6 Knee to Elbows. Monday, December 12, 2011. 7 Rounds for time:. 3 Hang power cleans. No letting go of bar during round. Rest 1 minute in between rounds.
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