3 June

  • By admin
  • June 3, 2015
  • Comments Off on 3 June


CrossFit Archway – CrossFit

Metcon

Metcon (Time)

5 rounds for time

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

5 Burpees


1 June

  • By admin
  • June 1, 2015
  • Comments Off on 1 June


CrossFit Archway – CrossFit

Tuesday and Thursday all Workouts at Kearney CrossFit

Strength

Back Squat (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

35 Double Unders

7 Toes to Bar

5 Burpee Bar Facing

3 Power Cleans

15 Minute AMRAP


Friday 29

  • By admin
  • May 29, 2015
  • Comments Off on Friday 29


Announcements

Hey Dudes and Dudettes, We will be doing a partner WOD at Kearney CrossFit tomorrow for our 530/630am classes. So there will not be anyone at that CrossFit Archway in the morning. The WOD times are 550am and 650am at KCF. I encourage you to join me there!!!

CrossFit Archway – CrossFit

***ATTENTION***

NO 530AM OR 630AM AS YOU ARE ENCOURAGED TO JOIN ME AND YOUR FRIENDS AT KEARNEY CROSSFIT FOR A MORNING PARTNER WOD. SO I WILL SEE YOU ALL AT 550AM AND OR 650AM.

AARON

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP


28May15

  • By admin
  • May 28, 2015
  • Comments Off on 28May15

Announcements

Hey Dudes and Dudettes, We will be doing a partner WOD at Kearney CrossFit tomorrow for our 530/630am classes. So there will not be anyone at that CrossFit Archway in the morning. The WOD times are 550am and 650am at KCF. I encourage you to join me there!!!

CrossFit Archway – CrossFit

Weightlifting

()

Metcon

Metcon (Time)

15-12-9 reps for time of:

135/95lb. Thrusters

45/25lb. weighted pull-ups


27May15

  • By admin
  • May 27, 2015
  • Comments Off on 27May15


CrossFit Archway – CrossFit

Metcon

Perform each metcon in any order. Please note the equipment used and the order work is done.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes of:

15 Wall Ball Shots

5 Power Cleans 135/95

3 Overhead Squats 135/95

Rest exactly 7 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes of:

50 Double-unders

15/12 Calories Rowing

Rest exactly 7 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes of:

200m run

5 Deadlifts 225/155

3 Muscle-ups