• CFC 2014.12.31

    Main – Cardio CrossFit Metcon (Time) “2015” You will perform 2015 total reps: 600m run (three laps of the building) 10 Burpees 20 Push Ups 30 Sit Ups 40 Squats 50 DUs (150 singles) 515m Row 50 DUs (150 singles) 40 Squats 30 Sit ups 20 Push ups 10 Burpees 600 m Run (three laps

  • 2014.12.31

    Main – Daily Workout Metcon (Time) “HAPPY NEW YEARS WOD” 31 Sumo Deadlift H-igh Pulls (75/55) 31 A-bmat Sit Ups 31 P-ull Ups 31 P-ush Press (75/55) 31 Wh-Y not do burpees 31 K-N-ees 2 Elbows 310M E-verybody row/run 31 W-all Balls 31 Wh-Y not do KBS (53/35) 310m E-verybody row/run 31 A-ll do Box

  • CFC 2014.12.30

    Main – Cardio CrossFit Metcon (AMRAP – Reps) 12 Min Amrap Set clock to 30 sec work / 10 sec rest for 18 rounds. Cycle through the following exercises in that sequence: Step ups Elevated shoulder taps (l+r = 1) Burpee box jumps Walking lunges (l+r = 1) HR push ups Elevated knee touches (You