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

Feb
27
0

02/27/2016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Feb
27
0

CFBC 02/27/2016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Feb
26
0

16.1

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – Private Training

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Feb
26
0

CFBC. 02/26/2016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit Bootcamp

Hang Power Clean (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10. HPC 95/65

20. Wall Balls 20/14

40 DU / 80 Singles
Rx Plus use 135/95

Feb
26
0

02262016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit

Metcon (AMRAP – Reps)

4 min AMRAP

20 Air Squats

10 Power Snatch @ 75#/55#

4 min rest

4 min AMRAP

20 Air Squats

10 S2O @ 75#/55#

4 min rest

4 min AMRAP

20 Air Squats

10 Power Cleans @ 75#/55#

Feb
25
0

CFBC. 02/25/2016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit Bootcamp

Push Press (5-5-5)

Spend 15min to find 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP. 12

10. PP. 95/65

15. Box Jumps. 24/20
Rx Plus. Use 135/95

Feb
25
0

02252016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit

Metcon (Weight)

Every 3 min on the min for 30 min

3 Heavy Deadlifts

15 Wallballs @ 20#/14#

you choose the weight

same weight across all sets

( if you have to drop weight score lowest weight used )

Feb
24
0

CFBC. 02/24/2016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit Bootcamp

Front Squat (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

27-21-15-9

Front Squat. 65/45

Ring Rows

Cal Row
Rx Plus. Use 95/65 and Pull Ups

20min Cap

Feb
24
0

02242016

Announcements

– New CFA lifestyle apparel available for custom ordering at the FD.

CrossFit Ark – CrossFit

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

Take 20 min to find a 3 RM

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups