Feb
5
0

02052016

CrossFit Ark – CrossFit

Metcon (Time)

5 RFT

15 KB Swings @ 24kg/16kg

10 Burpees

5 Power Snatch @ 115#/75#

Feb
5
0

CFBC 02/05/2016

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm.

Metcon (Time)

21-18-15 For Time

DL 155/105

Ring Rows
Rx Plus use 225/155 and Pull Ups

Feb
4
0

02042016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit

Back Squat (3-3-3-3-3)

Take 20 min to find a 3RM

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 DU

20 Wallballs @ 20#/14#

10 C2B

Feb
4
0

CFBC 02/04/2016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Box Jumps 24/20

30 DU / 60 Singles

15 Push Ups

30 Du / 60 Singles

Mobility and Recovery

Spend 10min on Mobility.

Feb
3
0

02032016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit

Metcon (AMRAP – Reps)

3 min AMRAP

9 Power Snatch

15 Power Clean

21 S2O

ME Overhead Squats with remaining time

all @ 95#/65#

3 min rest

3 min AMRAP

9 Power Snatch

15 Power Clean

21 S2O

ME Overhead Squats with remaining time

all @ 95#/65#

3 min rest

3 min AMRAP

9 Power Snatch

15 Power Clean

21 S2O

ME Overhead Squats with remaining time

all @ 95#/65#

score total reps

Feb
3
0

CFBC 02/03/2016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit Bootcamp

Weightlifting

Push Press (5-5-5)

Spend 15min to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 PP 45/35

30 KB Swings 35/26

30 Wall Balls 14/8

30 Sit Ups
Rx Plus use 75/55 Bar, 53/35 KB and 20/14 WB

Feb
2
0

02022016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit

The Admiral (Time)

3 RFT

20 Burpee Pull-ups

20 FS @ 155#/105# ( from floor )

20 Box Jumps @ 24″/20″

Feb
2
0

CFBC 02/02/2016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit Bootcamp

Weightlifting

Overhead Squat (5-5-5)

Spend 15min to find a 5rm.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 OHS 65/45

10 Knee to Elbow
Rx Plus use 95/65 and T2B

Feb
1
0

02012016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit

Metcon (Time)

21-15-9

Deadlifts 275/185

Strict Ring Dips

Feb
1
0

CFBC 02/01/2016

Announcements

– Follow the fun on Instagram @CrossFitArk and #CrossFitArk !

CrossFit Ark – CrossFit Bootcamp

Weightlifting

Thruster (5-5-5)

Spend 15min to find a 5rm.

Benchmark WOD

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#