Mar
4
0

03042016

CrossFit Ark – CrossFit

Metcon (No Measure)

30 min EMOM

1 – Gymnastic GOAT

2 – Barbell GOAT

3 – rest
pick a load and a rep scheme that will feel more like practice then training ( you should never fail )

Mar
4
0

CFBC 03/04/2016

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

15 DL 95/65

50 DU / 100 Singles
Rx+ use 155/105

Mar
3
0

03032016

CrossFit Ark – CrossFit

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55# for women

500m Row (Time)

Max Effort 500m Row

Mar
3
0

CFBC 03/03/2016

CrossFit Ark – CrossFit Bootcamp

Push Jerk (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 PJ 95/65

10 Ring Rows

15 Burpees
Rx+ use 135/95 and Pull Ups

Mar
3
0

Denyse Class

CrossFit Ark – Youth

Weightlifting

Front Squat (3-3-3-3-3)

Take 15 mins to build to your technical 3RM

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Box Jumps 24″/20″

15 Russian KBS 35#/26#

20 OH Walking Lunges 35#/15#

Mar
2
0

03022016

Announcements

All members planning on coming this Saturday to the 10am OPEN Throwdown please reserve your spot in WODIFY.

CrossFit Ark – CrossFit

Metcon (Time)

5 RFT

20 Wallballs @ 20#/14#

20 Box Jumps @ 24″/20″

20 KB Swings @ 24kg/16kg

Mar
2
0

CFBC 03/02/2016

Announcements

All members planning on coming this Saturday to the 10am OPEN Throwdown please reserve your spot in WODIFY.

CrossFit Ark – CrossFit Bootcamp

Metcon (Weight)

EMOM 10

5 HPC

Metcon (Time)

3 RFT

10 HPC 115/75

20 Box Jumps 24/20

30 Lunges
Rx+ use 155/105

Mar
1
0

CFBC 03/01/2016

Announcements

All members planning on coming this Saturday to the 10am OPEN Throwdown please reserve your spot in WODIFY.

CrossFit Ark – CrossFit Bootcamp

Metcon (Time)

For Time

50 CAL ROW

30 KB Swings 35/26

30 Wall Ball 20/14

50 CAL ROW

30 KB Swings 35/26

30 Wall Ball 20/14

50 CAL ROW
Rx+ use 70/53 Kb

24min CAP

Mar
1
0

03012016

Announcements

All members planning on coming this Saturday to the 10am OPEN Throwdown please reserve your spot in WODIFY.

CrossFit Ark – CrossFit

Weightlifting

Deadlift (3-3-3-3-3)

Take 20 min to find a 3 RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 T2B

20 Deadlifts @ 135#/95#

30 DU

Feb
29
0

CFBC 02/29/2016

CrossFit Ark – CrossFit Bootcamp

Back Squat (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

3RFT

20 Goblet squats 26/18

10 Push Ups

5 Knee Ups
Rx Plus use 53/35 and T2B