Month: October 2017

Weightlifting Wednesday

CrossFit Unbowed – CrossFit Big Clean Complex (Weight) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + …
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Halloween!

CrossFit Unbowed – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 4: 200m Sprint 27 Burpees 27 Chest-to-Bar Pull-upsRest 4:00 Metcon (AMRAP – Rounds and Reps) AMRAP 4: 150m Sprint 21 Burpees 21 Toes-to-BarRest 4:00 Metcon (AMRAP – Rounds and Reps) AMRAP 4: 100m Sprint 15 Burpees 15 Pull-ups

Mainsite Monday

CrossFit Unbowed – CrossFit Metcon (Time) 10 Rounds: 7 Sumo Deadlift High-pulls 95/65# 7 Front Squats 95/65# 7 Push Jerks 95/65#Compare to: 11/28/2016

Sunday Funday

CrossFit Unbowed – CrossFit Push Press (Build to a heavy 1 rep) Metcon (AMRAP – Reps) EMOM 20, alternating: 15 Push-ups 30 Double-unders 15/12 Calorie Row 30 Air Squats

Fall Face-Off

CrossFit Unbowed – CrossFit Metcon (Weight) WOD 1: With a Running Clock… In 6 Minutes, – 1-Rep Max Thruster Rest 1:00 In 3 Minutes, – Max Pull-Ups Metcon (AMRAP – Reps) WOD 2: Athlete 1: 21-15-9 Calorie Row Deadlifts 75# Athlete 2: 15-12-9 Calorie Row Hang Power Cleans 75# Athlete 3: 12-9-6 Calorie Row Power …
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