Feb
17
0

CFBC 02/17/2016

Announcements

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

CrossFit Ark – CrossFit Bootcamp

Deadlift (5-5-5)

Spend 15min to find a 5rm

Metcon (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

40 Deadlifts, 135# / 95#
Continue in same pattern …..

Feb
17
0

02172016

Announcements

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

CrossFit Ark – CrossFit

Skill

Metcon (Weight)

Take 20 min to find a heavy set of the complex

1 Power Snatch + 2 Overhed Squats

Benchmark WOD

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Feb
16
0

CFBC 02/16/2016

CrossFit Ark – CrossFit Bootcamp

Push Jerk (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

12-10-8-6-4-2

PJ 95/65

Bar Facing Burpees
Rx Plus 135/95

Feb
16
0

02162016

CrossFit Ark – CrossFit

Metcon (Time)

Partner WOD

Each Partner Completes a full round before switching for a total of 10 rounds ( 5 rounds each )

20 cal row

10 Thrusters @ 115#/75#

5 MU

Feb
15
0

CFBC 02/15/2016

CrossFit Ark – CrossFit Bootcamp

Thruster (5-5-5)

Spend 15min to find a 5rm

Metcon (Time)

21-15-9 For Time

Thruster 65/45

Ring Row
Pick only one WOD, Perform FRAN only if you can do it Rx!

Fran (Time)

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

Feb
15
0

02152016

CrossFit Ark – CrossFit

Metcon (Time)

For Time

50 Burpees

40 Deadlifts @ 155#/105#

30 Box Jump Overs @ 24″/20″

20 T2B

10 Clean and Jerks @ 155#/105#

Feb
13
0

02132016

CrossFit Ark – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thrusters @ 95#/65#

with 2 shuttle runs inbetween sets

( 1 shuttle run is the length of the rig and back )

Feb
13
0

CFBC 02/13/2016

CrossFit Ark – CrossFit Bootcamp

Front Squat (5-5-5)

Spend 15min to find 5rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Burpees

10 FS 75/55

20 DU / 40 Singles
Rx Plus use 115/75

Feb
12
0

02122016

CrossFit Ark – CrossFit

Metcon (Time)

4 RFT

10 Power Snatch @ 95#/65#

10 Box Jump Overs @ 24″/20″

10 Burpees

Feb
12
0

CFBC 02/12/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Time)

For Time

100 Cal Row

10 Push Jerk 95/65

20 Jumping Lunges

30 Sit Ups

75 Cal Row

10 Push Jerk 95/65

20 Jumping Lunges

30 Sit Ups

50 Cal Row
24min Cap