2407, 2017

7/24/17

By | July 24th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconViking Cindy (AMRAP - Rounds and Reps)AMRAP25 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal RowGPP AMRAP20 Scale Movement as need = Volume Health AMRAP15SkillJefferson Curl Accumulate 20 Reps [...]

2307, 2017

7.23.17

By | July 23rd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconCapoot (Time)For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo [...]

2207, 2017

7.22.17

By | July 22nd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)In Teams of 3 1 Partner working at a time AMRAP15 250m Row 10 Tire Flips 10 Box Jumps (on tire) Rest 3 Minutes All Partner Complete Mile, 1 partner carries. [...]

2107, 2017

7.21.2017

By | July 21st, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingBack Squat (20 Rep Max )Performance/GPP Perform 3 warm up sets of 10 repetitions, then choose a load to text for 20 reps. Health 3x20 Reps UpMetconMetcon (AMRAP - Rounds and Reps)AMRAP6 [...]

2107, 2017

7.21.2017

By | July 21st, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingBack Squat (20 Rep Max )Performance/GPP Perform 3 warm up sets of 10 repetitions, then choose a load to text for 20 reps. Health 3x20 Reps UpMetconMetcon (AMRAP - Rounds and Reps)AMRAP6 [...]

2007, 2017

7/20/2017

By | July 20th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Calories)5x:30 Sec ME Assault Bike Score Total Calories Rest as Needed Between RoundsAll LevelsMobility/Prehab5 Min Barbell Mash QuadsMetcon (Weight)4x 20m Arm over Arm Sled PullAdjust Load for individual Rest as needed [...]

1907, 2017

7.19.2017

By | July 19th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitSkill7Rds 30 Sec On 30 Sec Off Passive HangWeightliftingPush Jerk (3 Push Press + ME Push Jerks)Performance/GPP 5x 3+ (ME set only on last set, record push jerk load and reps) All [...]

1807, 2017

7.18.2017

By | July 18th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)For Time: 1000m Row 50 Thrusters 45/35 30 Pull Ups 750m Row 35 Thrusters 45/35 20 Pull Ups 500m Row 20 Thrusters 10 Pull UpsGPP/Health 750m Row 35 Thrusters 20 Pull [...]

1707, 2017

7.17.17

By | July 17th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingClean (Touch and Go H3)GPP TNG Power Clean+ Front Squat Health Moderate 3 No TNG Hang Power Clean + Front SquatMetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsPerformance "Full Clean" GPP Power [...]

1607, 2017

7.16.17

By | July 16th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)10RFT 5 Dumbell Clean and Jerks (R) 50/35 5 Dumbbell Clean and Jerks (L) 50/35 10 Double Dumbbell Thrusters 50/35GPP 40/25 Health 6RFT 25/15

1507, 2017

7.15.17

By | July 15th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)In Teams of 3 AMRAP15 5 Deadlifts 155/105 10 Wall Balls 15 Burpees 200m Run (One athlete must complete an entire round before rotating) Then-No Rest 5K Row One Athlete working [...]

1407, 2017

7.14.17

By | July 14th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitSkillPeformance EMOM10 1-10 Butterfly or Chest to Bar GPP EMOM10 1-10 Kipping or Butterfly Health EMOM10 1-10 Strict (banded) or Kipping If you fail to complete the round, take the following round [...]

1307, 2017

7.13.17

By | July 13th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingBack Squat (Heavy 7)GPP/Health Tempo Backsquat 4x7 2.2.2MetconMetcon (AMRAP - Reps)AMRAP5 Power Clean and Jerk 185/125 EMOM Perform 25 Double Unders Score total C&JGPP 135/95 EMOM-10 Double Unders Health 75/45 EMOM-20 Single [...]

1207, 2017

7.12.2017

By | July 12th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingKettlebell Swings (Volume+Load) (5xME Rest as needed between sets)Take 4 practice sets of no more than 20 repetitions. 5 set should be performed to max effort. Record load and volume.MetconMetcon (Time)5RFT 8 [...]