Feb
23
0

02232016

Announcements

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

CrossFit Ark – CrossFit

Overhead Squat (3-3-3-3-3)

Take 20 min to find a 3 RM

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

12 Box Jumps @ 24″/20″

10 T2B

8 Overhead Squats @ 115#/75#

Feb
23
0

CFBC. 02/23/2016

Announcements

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

CrossFit Ark – CrossFit Bootcamp

Metcon (No Measure)

Rope Climb Progressions
Spend 15 min on rope progressions

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

3. Hand Over Hand Rope Climbs

6. Push Ups

9. Sit Ups
1 full rope climb

Feb
22
0

CFBC. 02/22/2016

Announcements

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

CrossFit Ark – CrossFit Bootcamp

CrossFit Games Open 14.5 (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

Feb
22
0

0222016

Announcements

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

CrossFit Ark – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

80 Burpees

160 DU

20 Pistols

Feb
20
0

02202016

Announcements

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

CrossFit Ark – CrossFit

Conditioning

Metcon (Time)

For Time

10 HSPU

5 Squat Snatch @ 135#/95#

10 HSPU

4 Squat Snatch @ 135#/95#

10 HSPU

3 Squat Snatch @ 135#/95#

10 HSPU

2 Squat Snatch @ 135#/95#

10 HSPU

1 Squat Snatch @ 135#/95#

Feb
20
0

CFBC 02/20/2016

Announcements

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

CrossFit Ark – CrossFit Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Wall Balls 20/14

Feb
19
0

02192016

Announcements

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

CrossFit Ark – CrossFit

Conditioning

Metcon (Time)

5 Rounds of

20 Wallballs @ 20#/14#

40 DU

-then-

30 T2B
Score time at the end of the last T2B

Feb
19
0

CFBC 02/19/2016

Announcements

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

CrossFit Ark – CrossFit Bootcamp

Overhead Squat (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 OHS 45/35

20 KB Swing 35/26

30 DU / 60 Singles
Rx Plus OHS 95/65 & KB 53/35

Feb
18
0

02182016

Announcements

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

CrossFit Ark – CrossFit

Metcon (Time)

For Time

30 KB Swings @ 32kg/24kg

20 OH Walking Lunge @ 45#/25#

10 Squat Cleans @ 135#/95#

20 OH Walking Lunge @ 45#/25#

30 KB Swings @ 32kg/24kg

Feb
18
0

CFBC 02/18/2016

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 16

500m Row

5 HC 95/75

10 Knee Ups

15 Air Squats
Rx Plus use 135/95 and T2B