toe-to-bar – CrossFit Panther City

LeanFit 3.3.14

March 2, 2014SiteplicityLeanFit, Uncategorizedburpee, rowing, thrusters, toe-to-bar0

WOD 5 min time cap: 1000m Row Max rep Thrusters (75/45#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee to 6″ target Rest 3 min 3 min AMRAP Power Clean (115/75#)

CrossFit 3.3.14

March 2, 2014SiteplicityCrossFit, Uncategorizedburpee box jump, rowing, thruster, toe-to-bar0

Strength Back Squat 1-1-1-1-1 ~90-95% 1RM, rest :90 seconds between sets WOD 5 min time cap: 1000m Row Max rep Thrusters (115/75#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee box jump (24/20″) Rest 3 min 3 min AMRAP Power Clean (185/125#)

LeanFit 2.21.14

February 20, 2014SiteplicityLeanFit, Uncategorizedback extension, flutter kick, hollow rock, plank, run, sit-up, toe-to-bar0

WOD For time: 30 Back extension 200m Run 30 Sit-up 200m Run 30 Russian Twist 200m Run 30 Back extension 200m Run 30 Hollow rock 200m Run 30 Toes-to-bar 200m Run :30 sec plank hold 200m Run 90 Flutter kicks 200m Run

CrossFit 2.11.14

February 10, 2014SiteplicityCrossFit, Uncategorizedbench press, double unders, muscle up, power snatch, S2O, step-ups, toe-to-bar0

WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar

CrossFit 2.7.14

February 6, 2014SiteplicityCrossFit, Uncategorizedchin-ups, kettlebell swing, muscle up, row, run, S2O, toe-to-bar0

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutes

LeanFit 1.17.14

January 16, 2014SiteplicityLeanFit, Uncategorizedbox jump, burpee, toe-to-bar0

WOD 20 min EMOM: 5 Burpees 4 Box jumps 3 Toes-to-bar

CrossFit 1.15.14

January 14, 2014SiteplicityCrossFit, Uncategorizeddeadlift, kettlebell swing, S2O, toe-to-bar0

WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...

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