Mar
10
0

CFBC 03/10/2016

CrossFit Ark – CrossFit Bootcamp

Front Squat (5-5-5)

Spend 15 min. to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 FS 65/45

12 Burpees

12 Knee Ups
Rx+ use 95/65 and T2B

Mar
10
0

03102016

CrossFit Ark – CrossFit

Overhead Squat (10-8-6-4-2)

Perform a set every 3 min on the min. Start at 40% of your 1 RM and build heavier each set. Score your set of 2

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 Power Snatch @ 95#/65#

8 Overhead Squats @ 95#/65#

30 DU

Mar
9
0

CFBC 03/09/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Time)

100′ (50′ x 2) Sled Push
Take 3 attempts and score your fasted time. Rest as needed.

Metcon (Time)

40-30-20-10 For Time

Cal Row

Wallballs 20/14

DU / 2x Singles

Mar
9
0

03092016

CrossFit Ark – CrossFit

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

6 T2B

12 S2O @ 95#/65#

24 Walking Lunges

Mar
8
0

03082016

CrossFit Ark – CrossFit

Deadlift (10-8-6-4-2)

– Perform a set every 3 min starting at 40% of your 1 RM.

– Lift heavier every set.

– Score weight on your set of 2

– Use dbl overhand grip for as long as possible.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100 Wallballs @ 20#/14#

50 Box Jump Overs @ 24″/20″

Mar
8
0

03082016

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100 Wallballs @ 20#/14#

50 Box Jump Overs @ 24″/20″

Mar
7
0

CFBC 03/07/2016

CrossFit Ark – CrossFit Bootcamp

Hang Power Clean (5-5-5)

Spend 15 min. to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 HPC 95/65

10 Box Jumps 24/20

5 Ring Dips
Rx+ use 135/95

Mar
7
0

03072016

CrossFit Ark – CrossFit

Shoulder Press (3-3-3-3-3)

Take 15 min to find a 3 RM

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Mar
5
0

03/05/2016

CrossFit Ark – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Mar
5
0

CFBC 03/05/2016

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.