Author: admin

“Schwinger”

April 10, 2021

CrossFit Armed – CrossFit Metcon (Time) 10 kettlebell swings 70/55 10 burpee box jump overs 24/20 20 kettlebell swings 70/55 10 burpee box jump overs 24/20 30 kettlebell swings 70/55 10 burpee box jump overs 24/20 40 kettlebell swings 70/55 10 burpee box jump overs 24/20 50 kettlebell swings 70/55 10 burpee box jump overs […]

“Loredo”

April 9, 2021

CrossFit Armed – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

“DT takes the Bar”

April 8, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) dynamic warm-up Clean Pull + Squat Clean + Split Jerk (EMOM x 5 80% 1+1+1) Metcon (Time) 3 rounds 15 chest to bar pull-ups 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105

“Annie Londonderry”

April 7, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 4 x 15 seconds each jumping jacks air squats hollowrocks supine grip hang Metcon (Time) 25-20-15-10-5 calories ski, bike or row toes to bar 50-40-30-20-10 double unders

“Demon Slayer”

April 6, 2021

CrossFit Armed – CrossFit Snatch Pull + Power Snatch + Hang Snatch (EMOM x 5 80% 1+1+1) Metcon (AMRAP – Reps) 6 rounds 30 seconds single dumbbell devil’s presses 50/35 *alt 30 seconds dumbbell snatches 50/35 *alt 30 seconds lateral burpees 30 seconds rest

“Cheeky”

April 5, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x side shuffle down and back 5 drop squats 30 mountain climbers Front Squat (Top of every 90 seconds x 5 3 reps 80%) *1st rep 3 seconds hold at the bottom Metcon (Time) 1000 meter row 50 front squats 95/65 30 handstand push-ups

“Lacoste”

April 3, 2021

CrossFit Armed – CrossFit Metcon (Time) 3 rounds 800 meter run 30 pull-ups 15 push jerks 135/95

“April Showers”

April 2, 2021

CrossFit Armed – CrossFit Metcon (Time) 50 single dumbbell overhead R lunge steps *alt legs 50/35 100 double unders 50 wall balls 20/14 50/35 calories ski, bike or row 50 wall balls 20/14 100 double unders 50 single dumbbell overhead L lunge steps *alt legs 50/35

“Easter Bread”

April 1, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x 20 jumping jacks 5 jump squats 10 supermans 10 glute bridges Deadlift (Top of every 90 seconds x 5 80%) 3 UB reps Metcon (Time) 18-15-12-9-6-3 power snatch 75/55 box jumps 24/20

“Zoomies”

March 31, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x karyoke down and back butt kicks down and back inch worms down broad jumps back “Zoomies” (Time) 6 rounds 400 meter run 25 burpees