Feb
11
0

02112016

CrossFit Ark – CrossFit

Metcon (AMRAP – Reps)

10 min AMRAP

15 Wallballs @ 20#/14#

10 T2B

5 S2O @ 155#/105#

2 min rest

3 min ME C2B

2 min rest

3 min Power Cleans @ 155#/105#

score total reps

Feb
11
0

CFBC 02/11/2016

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

Mobility and Recovery

Spend 10min on Mobility

Feb
10
0

02102016

CrossFit Ark – CrossFit

Baseline (Time)

For Time

500m row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Front Squat (6-6-6-6-6-6)

Take 20 min to find a 6RM

Feb
10
0

CFBC 02/10/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 Thrusters 45/35

7 Air Squats

7 Push Ups

7 Knee Ups
Rx Plus use 75/55 and T2B

Feb
9
0

02092016

CrossFit Ark – CrossFit

Push Press (3-3-3-3-3-3)

Take 20 min to find a 3 RM

Metcon (AMRAP – Reps)

For Reps

4 min Russian KB Swings @ 24kg/16kg

3 min Pull-ups

2 min Squat Cleans @ 135#/95#

1 min Burpees

Feb
9
0

CFBC 02/09/2016

CrossFit Ark – CrossFit Bootcamp

Push Press (3-3-3-3-3-3)

Take 20 min to find a 3 RM

Metcon (AMRAP – Reps)

For Reps

4 min Russian KB Swings @ 35#/26#

3 min Ring Rows

2 min Hang Cleans @ 95#/65#

1 min Burpees

Feb
8
0

02082016

CrossFit Ark – CrossFit

Metcon (AMRAP – Reps)

12 min AMRAP

5 DL @ 185#/125#

10 Box Jumps @ 24″/20″

10 DL @ 185#/125#

10 Box Jumps @ 24″/20″

15 DL @ 185#/125#

10 Box Jumps @ 24″/20″

20 DL @ 185#/125#

10 Box Jumps @ 24″/20″

………..

Feb
8
0

CFBC 02/08

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

3 RFT

10 DL 155/105

15 Burpees

20 Box Jumps 24/20
Rx Plus use 225/155

15min Cap

Feb
6
0

02062016

CrossFit Ark – CrossFit

Metcon (Time)

PARTNER WOD !!!!!

1 Partner Works at a time

Complete 2 rounds for time

1 round consists of . . . .

Partner 1 completes

15 Hand Release Push-ups

15 Cal row

Partner 2 completes

15 Hand Release Push-ups

15 Cal row

Partner 1 completes

15 Hang Power Cleans @ 65#/45#

15 Cal row

Partner 2 completes

15 Hang Power Cleans @ 65#/45#

15 Cal row

Partner 1 completes

15 Push Press @ 65#/45#

15 Cal row

Partner 2 completes

15 Push Press @ 65#/45#

15 Cal row

Partner 1 completes

15 SDHP @ 65#/45#

15 Cal row

Partner 2 completes

15 SDHP @ 65#/45#

15 Cal row

Feb
6
0

CFBC 02/06/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Goblet Squats 26/15

3 Shuttle Runs

30 SDHP KB 26/15

3 Shuttle Runs

30 Russian KB Swings 26/15

3 Shuttle Runs
Rx Plus use 53/35

1 Shuttle Run = Rig to wall and back.