Yearly Archive:2016

07.02.16

CrossFit AOA – CrossFit

Metcon

A: Metcon (Time)

“1776”

In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 53/35

Box Jumps 24/20

Air Squats

Pushups

Burpees

Pull-ups

Situps

Calorie Row

Double Unders (3:1 singles)

Wall Balls (20/14)

Slam Balls

Push Press 45/35

07.01.16

CrossFit AOA – CrossFit

Weightlifting

A: Deadlift (5@65%, 5@75%, 5@85%)

B: Metcon (Time)

For time:

3 rounds

20 Calorie Row

Rest 1 minute

2 rounds

25 Thrusters 75/55

Rest 1 minute

1 round

30 Toes-to-bar

06.30.16

CrossFit AOA – CrossFit

Weightlifting

A: Push Press (5@65%, 5@75%, 5@85%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAPx12:

50 Double-unders (150 singles)

15 HSPU

06.29.16

CrossFit AOA – CrossFit

Weightlifting

A: Clean and Jerk (E2MOMx10 rounds: Work up to max for the day)

B: Metcon (Time)

For time:

30 Wall Ball Shots 20/14

20 C2B Pull-ups

10 OHS 135/95

20 C2B Pull-ups

30 Wall Ball Shots 20/14

06.28.16

CrossFit AOA – CrossFit

Weightlifting

A: Back Squat (5@65%, 5@75%, 5@85%)

Take percentages off of 90% 1 RM

B: The Chief (with a twist) (AMRAP – Rounds)

Max rounds in 3 minutes:

3 Squat Cleans 135/95

6 Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles
Only full rounds count.

06.27.16

CrossFit AOA – CrossFit

Weightlifting

A: Snatch (10 rounds every 90 seconds: 1 squat snatch)

Work up to a max for the day

Metcon

B: Metcon (Time)

4 RFT:

10 Hang Power Snatch 135/95

200m Run

10 OH Lunge 135/95

200m Run
*NOT walking lunge*

**Scale option for lunge: front rack**

Core Work

C: Sit-ups (3×20)

06.25.16

CrossFit AOA – CrossFit

Metcon

A: Team Centurian (Time)

In teams of two:

100 WB Shots (20/14)

100 KBSW (53/35)

100 Push Press (75/55)

100 Box Jumps (24/20)

100 Calorie Row

06.24.16

CrossFit AOA – CrossFit

Weightlifting

A: Paused Front Squat (Work up to heavy triple)

3 seconds pause at bottom position

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAPx7:

7 Toes-to-bar

7 Right arm KB Snatch (53/35)

7 Left arm KB Snatch (53/35)

Core Work

C: Metcon (No Measure)

Good Mornings

3×30 w/ empty barbell

06.23.16

CrossFit AOA – CrossFit

Weightlifting

A: Clean (EMOMx10: 2 reps @ 75%)

Squat

Metcon

B: CrossFit Linchpin Test 3 (Time)

3 RFT:

21 Wall Ball Shots 20/14

14 HSPU

7 Deadlift 315/205

06.22.16

CrossFit AOA – CrossFit

Weightlifting

A: Snatch Balance (Work up to heavy triple)

Metcon

B: Boat Skipper (Time)

5 RFT:

500m row

50 doubler-unders
3:1 singles