January 2015 – Page 2 – CrossFit Panther City

LeanFit 1.23.15

January 22, 2015SiteplicityLeanFit, Uncategorized0

METCON Open Workout 12.1 7-Minute AMRAP of: Burpees to a 6″ target

CrossFit 1.23.15

January 22, 2015SiteplicityCrossFit, Uncategorized0

STRENGTH 7 min to find 1RM Strict Press METCON 5 Rounds for time: 6 Strict Press (@60% 1RM) 9 Ring Dips 12 Chest to bar

Join Team CFPC in the 2015 CrossFit Open

January 22, 2015SiteplicityCommunity, CrossFit, LeanFit, Uncategorized0

Post by Crossfit Panther City.

LeanFit 1.22.15

January 21, 2015SiteplicityLeanFit, Uncategorized0

METCON 35 min AMRAP 10 Ring Rows 15 Kb Swings (53/35#) 10 Wallballs (20/14#) 15 Box jumps (24/20″) 10m weighted Lunge (53/35’s) *30 feet, 1 KB per hand

CrossFit 1.22.15

January 21, 2015SiteplicityCrossFit, Uncategorized0

METCON 35 min AMRAP 10 HR Push-ups 15 Kb Swings (53/35#) 10 Toe-to-bar 15 Box jumps (24/20″) 10m weighted Lunge (135/95#)* *30 feet, Bar on back

LeanFit 1.21.15

January 20, 2015SiteplicityLeanFit, Uncategorized0

METCON 5 Rounds: 25 Double unders 25 Sit-ups 250m Row

CrossFit 1.21.15

January 20, 2015SiteplicityCrossFit, Uncategorized0

STRENGTH 6 sets of 3 @75-80% METCON 7 min AMRAP 5 Front Squat 7 Bar facing burpees

LeanFit 1.20.15

January 19, 2015SiteplicityLeanFit, Uncategorized0

METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)

CrossFit 1.20.15

January 19, 2015SiteplicityCrossFit, Uncategorized0

SKILL A) Weighted dips 5×5 @75-80% B) Weighted Pull-ups @75-80% METCON 5 Rounds, each for time: 10 Pull-ups 15 Box jumps (24/20″) 20 Wallballs (20/14#) Rest 2 min

LeanFit 1.19.15

January 18, 2015SiteplicityLeanFit, Uncategorized0

METCON 3 rounds, each for time: 500m Row 25 Wallballs (20/14#) 15 Burpees Rest 4 min

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