Mar
29
0

03292016

CrossFit Ark – CrossFit

The CrossFit Total (Total Weight)

Mar
29
0

CFBC 03/29/2016

CrossFit Ark – CrossFit Bootcamp

Back Squat (5-5-5)

Spend 15min to find a 5rm.

Metcon (Time)

21-15-9-3

Front Squat 75/55

Jumping Pull Ups
10min Cap

Rx+ use 115/75 and Pull Ups.

Mar
28
0

CFBC 03/28/2016

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm.

Metcon (Time)

3 RFT

10 Push Ups

15 DL 135/95

20 Sit Ups
Rx+ use 225/155

15min CAP

Mar
26
0

CFBC 03/26/2016

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Mar
26
0

03/26/2016

CrossFit Ark – CrossFit

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Mar
24
0

03242016

CrossFit Ark – CrossFit

Clean and Jerk (2-2-2-2-2)

Start at 50% of your 1 RM and add weight each set

Metcon (Time)

5 RFT

5 Power Clean and Push Jerks @ 135#/95#

10 Front Squats @ 135#/95#

10 min time cap

Mar
24
0

CFBC 03/24/2016

CrossFit Ark – CrossFit Bootcamp

Thruster (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

For Time

27-21-15-9

Thrusters 65/45

Box Jumps 24/20
Rx+ use 115/75

15 min Cap

Mar
23
0

03232016

CrossFit Ark – CrossFit

Overhead Squat (2-2-2-2-2)

Take 20 min to find a heavy 2 rep

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

2-4-6-8-10-12……

Overhead Squat @ 95#/65#

Box Jump Overs @ 24″/20″

Mar
23
0

CFBC 03/23/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Weight)

EMOM 10

5 Hang Power Clean

Metcon (Time)

3 RFT

10 HPC 95/65

20 Wall Ball 20/14

30 DU / 60 Singles
Rx+ use 135/95

15 min Cap

Mar
22
0

03222016

CrossFit Ark – CrossFit

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here