CrossFit Epping

June Athlete of the Month – Pattie MacIsaac

Meet Pattie. She's just a few months shy of her one year anniversary with us at CrossFit Epping. We love being able to work with her inside the gym so that she's more than prepared on the job while serving the public as a firefighter and paramedic. Just like many…

2018 05 31

Saturday May 12th

By: Sean Madden 0

Weightlifting: Hang Squat Clean Build to a Heavy 2 Metcon: AMRAP20 Fitness: Run 200m 15 Pike push ups or 5 HSPU w/ 1 abmat Run 200m 15 Hang Squat Cleans 45/35lb Performance: Run 200m 10 Handstand Push Ups w/ 1 abmat Run 200m 15 Hang Squat Cleans 75/55lb Sport: Run…

2018 05 11

Friday May 11th

By: Sean Madden 0

Metcon: For Time: 20 Min Cap *Working only on every even minute* *0...2...4...6...8...etc* (1,3,5,7 etc would be rest) (1:00 work, 1:00 rest) (if you don't get it now you're a lost cause) Fitness: 100 Back Squats 65/45lb 75/55 cal bike* or row 50 Jumping C2B Pull-Ups Fitness 2: 20 pull…

2018 05 10

Thursday May 10th

By: Sean Madden 0

Metcon: EMOMx24 1: 5 Heavy Deadlift (60-70%) Stay unbroken 2: 10 DB Hang Power Clean (pair) 3: :20 Row Sprint score = DL weight + total calories Fitness: 35/20lbs DB Performance: 50/35lbs DB

2018 05 09

Wednesday May 9th

By: Sean Madden 0

Metcon: Fitness: 27-21-15-9 Burpee to pull up bar Jumping Pull Ups Fitness 2: 27-21-15-9 Burpee to pull up bar 15-12-9-6 pull ups Performance: 27-21-15-9 Burpee to pull up bar 21-15-9-6 Pull Ups Sport: 27-21-15-9 Burpee to pull up bar Pull Ups Strength: Bench Press 5-5-5-5-5 After Party: Skill/Conditioning: 5 Rounds…

2018 05 08

Tuesday May 8th

By: Sean Madden 0

Metcon: AMRAP7 Fitness: Power Snatch 95/65lbs Performance: Squat Snatch 135/95lbs Sport: Squat Snatch 165/105 Fitness: 21-15-9 Overhead squats 45/35lbs Hanging knee raise or sit up Performance: 15-12-9 Overhead squats 95/65lbs Toes-to-bars *CrossFit.com Sport: 21-15-9 reps for time of: Overhead squats 115/80lbs Toes-to-bars *CrossFit.com* workout 4/14/18 After Party: Conditioning: 6 rounds…

2018 05 07

Monday May 7th

By: Sean Madden 0

Metcon: 4 Rounds 4 Mins work 4 Mins Rest Fitness: 15 WallBalls 14/10 20 Shoulder to overhead 75/55lb Max cal Bike* or Row Performance: 15 WallBalls 20/14lb 30 Shoulder to overhead 95/65lb Max cal Bike* or Row Sport: 15 WallBalls 20/14lb 30 Shoulder to overhead 115/75lb Max cal Bike* or…

2018 05 06

Saturday May 5th

By: Sean Madden 0

Weightlifting: Clean and Jerk 10 Min to a heavy 1 Metcon: AMRAP20 Fitness: 400m run 10 Clean and Jerks 95/65lbs 10 kipping pull up or jumping pull up Performance: 400m Run 10 Clean and Jerks 135/95lbs 5 Bar MU or 5 Jumping Bar MU Sport: 400m Run 10 Clean and…

2018 05 04

Friday May 4th

By: Sean Madden 0

Metcon: 5 Rounds 3:00 AMRAP 1:00 Rest Pick up right where you left off. Fitness: 12 Air Squats 6 Push Press 75/55 3 Burpee Performance: 12 Air Squats 9 Push Press 75/55 6 Burpee Sport: 12 Air Squats 9 Push Press 95/65 6 Burpee Strength: Fitness: 5x 8-10 Ring row…

2018 05 03

Thursday May 3rd

By: Sean Madden 0

Strength: Bench Press Build to a heavy set of 2 Metcon: 3 Rounds: 3:00 work 3:00 rest 7 Bench press @ 80% of heaviest set (unbroken) Max cal *bike or row remaining time Score= weight lifted + total calories

2018 05 02

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