1 March 15


CrossFit Archway – CrossFit

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Notes

Weight for Thruster (100/65#)


Archway Open 15.1


CrossFit Archway – CrossFit

if you are doin the open at 530am warm up and do work if you got to get out go in the first heat then judge.

Metcon (AMRAP – Reps)

15.1

9 minute AMRAP

RX’d

15 Toes to Bar

10 Dead Lifts 115/75

5 Power Snatch 115/75

Scaled

15 Knee Raises

10 Dead Lifts 85/65

5 Power snatch 85/65

Clean and Jerk (FIND 1RM)

you have 6 minutes only


2.26.15


CrossFit Archway – CrossFit

Gymnastics

Weighted Strict Pullups

5-4-3-2-1 (As heavy as possible on last rep)

If you cannot do weighted pullups do Strict Bodyweight pullups.

If you cannot do body weight pullups do banded strict pullups. Do not use the same band the whole way through. This should get progressively harder.

Metcon (Time)

5 Rounds for Time

10 KB Swings (53/35)

15 Ab Mat Situps

25 Double Unders

(70/53#) = RX +


25FEB15


CrossFit Archway – CrossFit

Hey Family, we understand that we all can’t make it to the 530 PM Friday CFA Open. So We will be doing the open WOD at 530am on fridays for those of you morning peps!

Metcon (Time)

For Time

21-15-9

Toes To Bar

Back Rack Lunges 95/65 (stepping backward)

OHS 95/65


24 Feb 2015

CrossFit Archway – CrossFit

Remember to get signed up for the 1st ever CFA OPEN!

Metcon (Time)

15-12-9

Wall Ball Shots

Burpees

5 minute rest

12-9-6

Wall Ball Shots

Burpees

5 minute rest

9-6-3

Wall Ball Shots

Burpees
Record completed times for all rounds in note. Record total time on Wodify! enjoy!