Blog Search

9/17/17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
Performance

170/110

GPP

135/80

x.5 Doubles

Health

80/45

x2 Singles

9/12/17

By: 0

CrossFit Arsenal – CrossFit

Weightlifting

Romanian Deadlift (5×5 Across @ 80%)

GPP/Health

5×5 Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

20 Calorie Row

15 Wall Balls 20/14

10 Alt Dumbell Snatches 50/35
GPP

WB 14/10

ADS 40/25

Health

WB 10/10

ADS 25/10

9.10.17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Performance

DL 275/185

AKBS 70/50

OHS 115/75

BJ 24/20

DSC 45/25

GPP

DL 205/145

AKBS 50/35

OHS 95/65

BJ 24/20

DSC 35/20

Health

DL 135/85

AKBS 35/20

OHS 75/45

BJ 20/12

DSC 25/10

200m Run