8/28/2015

CrossFit Arioch – CrossFit Conditioning Metcon (Time) 4 Rounds: 400 Meter Run or 500 Row 10 OHS (135#/95#) Rx+(155/105) Strength Front Squat (3×2 Front Squat) Back Squat (2×3 Back Squat) Snatch Grip Push Press (3×2) Clean Grip Dead lift (2×3 Clean Grip Dead Lift (double over hand))

8/26/2015

CrossFit Arioch – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Handstand Push-ups (10×5)

8/24/2015

CrossFit Arioch – CrossFit Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Strength Snatch Strength EMOMx12: Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mins 10-12: 1 rep at 80% Skills Muscle-ups

WOD 8/22/2015

CrossFit Arioch – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 9 of: 9 Kettle bell swings (55#/35#) 9 Burpees 9 KBS 9 Box Jumps (24″/20″) Skills Metcon (No Measure) EMOM 10 1-5 reps of weakest movement.

8/21/2015

CrossFit Arioch – CrossFit Conditioning Metcon (Time) 5 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 200m run or 20/15 Cal Row if available 25 Abmat Sit ups Rest 1 min between rounds Strength Pausing Clean Pulls (3×2 Pausing Clean Pulls – with a clean grip, pull ) Skills Metcon[…]

8/19/2015

CrossFit Arioch – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10: 50 Double unders 21 Box Jumps, (24″/20″) 15 Pull ups Overhead Squat (3-rep heavy Overhead Squat) Front Squat (5×5 Front Squat)