Mar
22
0

CFBC 03/22/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (AMRAP – Reps)

2 Rounds of

AMRAP 3

Cal Row

Rest 1 min

AMRAP 3

Push Press 45/35

Rest 1 min

AMRAP 3

KB Swings 26/18

Rest 1 min

Mar
21
0

CFBC 03/21/2016

CrossFit Ark – CrossFit Bootcamp

Front Squat (5-5-5)

Spend 15min to find a 5rm.

Metcon (AMRAP – Reps)

AMRAP 8

20 KB Goblet Squats 35/26

10 Burpees

REST 2min

AMRAP 4

20 KB Goblet Squats 35/26

10 Burpees
Rx+ use 53/35

Mar
21
0

03212016

CrossFit Ark – CrossFit

Push Jerk (5-5-5-5-5)

Start at 50% of your 1 RM and add weight over the 5 sets

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 DU

10 Pull-ups

Mar
19
0

03/19/2016

CrossFit Ark – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Mar
19
0

CFBC 03/19/2016

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Mar
19
0

16.4

CrossFit Ark – Private Training

Benchmark WOD

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Mar
18
0

03182016

CrossFit Ark – CrossFit

Split Jerk (1-1-1-1-1-1-1-1)

Warm up to 70% of your 1 RM and then perform 1 rep every min on the min for 8 min

Metcon (No Measure)

14 min EMOM

ODD – gymnastic goat

EVEN – barbell goat

Mar
18
0

CFBC 03/18/2016

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm.

Metcon (Time)

9-15-21

DL 155/105

Russian KB Swings 35/26
Rx + use 225/155 and 70/53 KB.

10min CAP

Mar
17
0

03172016

CrossFit Ark – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

24 min AMRAP

500m row ( counts as 1 rep )

10 HSPU

20 Thrusters @ 75#/55#

Split the work however you want
– Mark as Rx only if both partners completed as Rx.

Mar
17
0

CFBC 03/17/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Time)

For Time

1000m Row

10 S2OH 95/65

800m Row

8 S2OH 95/65

600m Row

6 S2OH 95/65

400m Row

4 S2OH 95/65

200m Row

2 S2OH 95/65
Rx + use 155/105

24min Cap