CrossFit Epping

Metcon: Fitness: 45 Box Jump Overs 20/16" 25 Push ups 30 Box step overs w/ 35/20lb DB/KB 20 Push ups 15 Burpee Box Jump Overs 10 Push ups Performance: 45 Box Jump Overs 24/20" 6 Ring Muscle Ups or 12 Jumping Muscle ups 30 Box step overs w/ 50/35lb DB/KB…

2018 04 16

Monday April 16th

By: Sean Madden 0

Metcon: 21-15-9 Thrusters Pull-ups Fitness Option 1: 65/45lbs Jumping pull ups Fitness Option 2: 75/55lbs or 95/65lbs 15-12-9 Kipping pull ups Performance: 95/65lbs Kipping pull ups Strength: Back Squat 10-8-6-4-2

2018 04 15

Saturday April 14th

By: Sean Madden 0

Metcon: Fitness: 30 cal row* or bike 30 box jump overs 20/16" 30 deadlifts 115/75lbs 30 wall ball shots 14/10lb 30 Floor assisted box dips or push ups 30 wall ball shots 14/10lb 30 deadlifts 115/75lbs 30 box jump overs 20/16" 30 cal row* or bike Performance: 50/40 cal row*…

2018 04 13

Friday April 13th

By: Sean Madden 0

Weightlifting: Power Clean 12 Min to a Heavy Double Touch and Go Metcon: AMRAP20 Fitness: 2 Power Clean 115/75lb 4 Pike push ups or Heavy DB strict press 8 Hanging Knee raise Performance: 2 Power Clean 155/105lb 4 Handstand Push Ups 1 abmat 8 T2B Sport: 2 Power Clean 205/135lb…

2018 04 12

Thursday April 12th

By: Sean Madden 0

Metcon: 5 Rounds for Time: Fitness: 15 WallBalls 14/10lb 10 Box dips 5 Thruster 95/65lb Performance: 21 WallBalls 20/14lb 12 Floor Assisted Ring Dip 9 Thruster 115/75lb Sport: 21 WallBalls 20/14lb 15 Ring Dips 9 Thruster 135/95lb

2018 04 11

Wednesday April 11th

By: Sean Madden 0

Metcon: For Time: *Row 1,000m or Bike 1.2 miles Run 800m *Row 750m or Bike .9 mile Run 600m *Row 500m or Bike .6 mile Run 400m *Row 250m or bike .3 mile Run 200m

2018 04 10

Tuesday April 10th

By: Sean Madden 0

Metcon: 4 Rounds for Time Fitness: 20/15 cal Cal Row* or Bike 20 Box Jumps 24/20" 10 Power Snatch 65/45lb Performance: 30/22 Cal Row* or Bike 20 Box Jumps 24/20" 10 Power Snatch 95/65lb Sport: 30/22 Cal Row* or Bike 20 Box Jumps 24/20" 10 Power Snatch 135/95lb Strength: 3…

2018 04 09

Monday April 9th

By: Sean Madden 0

Weightlifting: 2 Hang Power Clean + 2 Push Jerk 1 set Every :90 for 15 Min building weight Fitness: 65/45 (technique focus) Performance: 95/65 (Finish 165/105+) Sport: 135/95 (Finish 205/135+) Metcon: 15-12-9-6-3 Hang Power Clean and Push Jerk Pull up Fitness: 75/55 Jumping pull up Performance: 95/65 Pull up Sport:…

2018 04 08

Saturday April 7th

By: Sean Madden 0

Metcon: Fitness: 4 Rounds 800m run 15 burpees to pull up bar 5 Pull to stand rope modification Performance: 4 Rounds 800m run 20 Burpees to pull up bar 2 Rope climbs Sport: 5 Rounds: 800m Run 25 Burpee to pull up bar 5 Rope Climb

2018 04 06

Friday April 6th

By: Sean Madden 0

Metcon: "Angie" Fitness: You may mix and match volume or movements to make this work for you. 50 Jumping pull ups 50 Box push ups 75 Sit-Ups 75 Air Squat or 50 Pull-Ups 50 Push-Ups 100 Sit-Ups 100 Air Squats Performance: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

2018 04 05

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