P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans […]
Active Recovery from Murph Read More »
P6 CrossFit – CrossFit View Public Whiteboard Radar (Time) For Time: 400 Meter Run 9-12-15: Double Dumbbell/Barbell Deadlifts Lateral Dumbbell/Barbell Burpees 800 Meter Run 15-12-9: Double Dumbbell/Barbell Deadlifts Lateral Dumbbell/Barbell Burpees 400 Meter Run Body Armor Alternating On the Minute x 10 (5 Rounds): Minute 1: Max Dumbbell Bench Press Minute 2: Max Hollow Rocks
P6 CrossFit – CrossFit View Public Whiteboard Bubbles (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 Double Unders Metcon (AMRAP – Reps) AMRAP 6: Max Dumbbell Strict Presses On the Minute: 10 Sit-Ups
P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans
Murph Ramp Up Week 3 Read More »
P6 CrossFit – CrossFit View Public Whiteboard Triple Time (Time) For Time: 3 Mile Run Every 3:00, stop to complete: 9 Burpees + 27 Air Squats Workout starts on the burpees and air squats.
P6 CrossFit – CrossFit View Public Whiteboard Grumptastic (Time) For Time: 50-40-30-20-10: Sit Ups After each set: 10 DB Rows from Pushup position (10/side) RX+: GHD Sit Ups Body Armor Work on pressing movements Box assisted Presses Free standing Presses etc.
P6 CrossFit – CrossFit View Public Whiteboard Round-a-bout (Time) For Time: 50 Single Arm Alternating DB Squat Cleans 100 Double-Unders 50 Hand-Release Pushups 100 Double-Unders 50 Single Arm Alternating DB Squat Cleans Barbell Option: For Time: 50 Squat Cleans 100 Double-Unders 50 Hand-Release Pushups 100 Double-Unders 50 Squat Cleans RX+: 25 HSPU=50 HRPUs Body Armor
P6 CrossFit – CrossFit View Public Whiteboard Bergeron Beep Test (AMRAP – Rounds) On the Minute: 7 Goblet Thrusters (single DB) 7 Single Arm Alternating DB Power Snatches 7 Burpees For as long as possible After 10 rounds, add (1) rep to each movement. Score = Rounds completed, not the round you don’t complete Metcon
P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans
Murph Ramp Up Week 2 Read More »
P6 CrossFit – CrossFit View Public Whiteboard Sandpaper (AMRAP – Rounds and Reps) Climb the Ladder for 12:00: 2 Double Dumbbell Power Cleans 2 Double Dumbbell Thrusters 30 Double-Unders 4’s + 30 Double-Unders 6’s + 30 Double-Unders Continue to add (2) reps per round. Body Armor 5 Sets: 1 Squat Complex Rest :30s between 1
