February 10, 2014 – CrossFit Panther City

CrossFit 2.11.14

February 10, 2014SiteplicityCrossFit, Uncategorizedbench press, double unders, muscle up, power snatch, S2O, step-ups, toe-to-bar0

WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar

LeanFit 2.11.14

February 10, 2014SiteplicityLeanFit, Uncategorizeddouble unders, jumping jack, lunge, plank, row, sit-ups, wallballs0

WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-ups

LeanFit 2.10.14

February 10, 2014SiteplicityLeanFit, Uncategorizedbox jump, burpee, hang clean, pull-ups, rowing0

WOD 18 minute time cap: 1,000m row followed by; 4 rounds of: 10 burpees 10 box jumps 10 pull-ups with remaining time, complete AMRAP of Clean and Jerk (95/55#)

Day

CrossFit 2.11.14

LeanFit 2.11.14

LeanFit 2.10.14