22.may.15

CrossFit Archway – CrossFit

Strength

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

15 Minute Ladder

Bear Complex 115/75

(clean to front Sqt press to OH to Back rack to Back Sqt to Press to OH Back to Ground)

2x Push Up

3x Sit Ups


21.May.15

CrossFit Archway – CrossFit

Metcon

Metcon (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 # 155 #

24 Double-unders


20.May..15

CrossFit Archway – CrossFit

SKILL

Kipping Swing Work.

Butterfly pull up

Toes to Bar

15 minutes

Metcon

Metcon (No Measure)

Every Min on the Min for 20 minutes

5 Left and 5 Right Hang Kettlebell Snatch (Med Weight)

10 Knees to Elbows


19.MAY.15


CrossFit Archway – CrossFit

Strength

Floor Press (12-10-8-6-4)

If you have questions about this movement look at the video library above.

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


5.18.15

CrossFit Archway – CrossFit

Strength

Back Rack Lunge (6×6 3 Right 3 Left)

Barbell racked in a Back Squat Position
Rest 1 minute between sets

Metcon

Metcon (AMRAP – Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles