Author: admin

1/20/21

August 4, 2021

CrossFit Armed – Armed and Fit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 200 meter run 40 double unders or 80 singles 10 renegade rows 10 dumbbell hang power cleans

Wednesday – 08/04/21

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) 3 x -Toe Walk Half Way Out -Heel Walk 2nd Half -High Knee Skips all the way back 8 Up-Downs (aka no push-up burpee) 8 Plate GTO (45/25) A: Metcon (Time) 3 ROUNDS 800m Run 25 Plate Facing Burpees (45/25) Post Workout Strength A1: Alt. […]

1/19/21

August 3, 2021

CrossFit Armed – Armed and Fit View Public Whiteboard Warm-up (No Measure) 200 meter run + 3 x 10 step-ups 10 banded presses 10 band pullaparts Metcon (No Measure) 5 rounds minute 1: 10 dumbbell Arnold’s presses minute 2: 10 single dumbbell overhead tricep extensions minute 3: 10 dips off box Metcon (AMRAP – Reps) […]

Tuesday – 08/03/21

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS 1:00 Row @Moderate Effort 5 Inch Worm to Pike Push-ups 0:20 Active Hang From Bar 6-8 Kip Swings A: Strict Press (4×8@75%) *Training Max = 3RM set on 6/22, report reps from today’s last set B: Metcon (Time) 500m Row 30 Handstand Push-ups […]

1/18/20

August 2, 2021

CrossFit Armed – Armed and Fit View Public Whiteboard Warm-up (No Measure) 3 x side shuffle down and back box x 3 5 inch worms 5 jumping lunges Metcon (No Measure) 5 rounds minute 1: 10 kettlebell on back back squats *tempo 5111 minute 2: 5 Bulgarian split squats Right minute 3: 5 Bulgarian split […]

Monday – 08/02/21

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) 3 x 30 Mountain Climbers 8 Alt. Groiners w/ Thoracic Twist 8 Alt. Box Step-Ups* 8 KB Deadlifts** 8 Air Squats*** *On the 3rd ROUND switch to Box Jumps. **On the 3rd switch to Russian KB Swings. ***On the 3rd switch to KB Goblet Squats. […]

1-13-21

August 1, 2021

CrossFit Armed – Armed Comp* View Public Whiteboard Warm-up (No Measure) 3 x 5 ring rows 10 banded reverse flys 15 standing weighted side bends per side A: Strict Pull-ups (10 reps *add weight if easy *use band if hard) B1: Hand over Hand Sled Rope Pull (60′) B2: Renegade Row C: Barbell Curls

Saturday – 07/31/21″Royal Flush”

July 31, 2021

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic Warm-up + 3 ROUNDS 0:30 Ski, Bike or Row 0:15 Rest 0:30 Slow Deadbugs 0:15 Rest 0:30 Slow Bir Dogs 0:15 Rest “Royal Flush” (Time) Teams of 2 pick from any of the following: 10 rounds each 500 meter row switch or 10 rounds […]

Friday – 07/30/21

July 30, 2021

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (empty bar) 5 Good Mornings 5 RDL 5 V-ups 0:10-0:15 Active Hang + 5 Kip Swings A: Deadlift (7@70%, 1×6@75%, 1×5@80%, 2×4@85%*) *Percentages based off 3RM Deadlift from 6/24 Metcon (Time) 4 ROUNDS 30 Wall Balls (20/14) 15 Chest to Bar Pull-ups 10 […]

Thursday -07/29/21

July 29, 2021

CrossFit Armed – CrossFit View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (empty bar) 5 Body Weight Single Leg RDL to Reverse Lunge/ Side 5 Slow Tempo Front Squat 5 Tall Power Cleans 5 Strict Press from Split () Clean Pull + Hang Squat Clean + Split Jerk (7×1+1+1 @70-75% Every 1:30 ) Metcon (AMRAP […]