708, 2017

8.7.17

By | August 7th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingGood Mornings (6x6 Up)MetconMetcon (Calories)4Rds 2min on 2 min off 8-6-4 Pull Ups Double KB Reverse Lunges 35/20 then ME Cal Row

608, 2017

8.6.17

By | August 6th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20" 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor [...]

508, 2017

8.5.17

By | August 5th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)In Teams of 2 Divide work as needed. 2000m Row 50 Tire Flip Box Jumps 40 Toes to Bar 30 Handstand Push Ups 20 Burpess 100 Double Unders

408, 2017

8.4.17

By | August 4th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingClean and Jerk (Heavy 1)Metcon (AMRAP - Reps)EMOM10 3 Clean and Jerks @ 65%Focus on technique. If you miss, drop by 20%.MetconKettlebell Karen (Time)150 Kettlbell "Wall Ball" 70/50GPP 50/35 Health 35/20

308, 2017

8.3.17

By | August 3rd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconKing Kong (Time)3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-UpsGPP/Health 1 Deadlift 2 Pull Ups 2 Dips 3 Cleans 4 Box HSPU Don't rush [...]

208, 2017

8.2.17

By | August 2nd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingSnatch (Moderate 1)GPP/Health Power Snatch + OHSMetconMetcon (AMRAP - Reps)EMOM10 2 Snatches at 90% of todays singleMetcon500m Row (Time)Max Effort 500m Row

108, 2017

8.1.17

By | August 1st, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (AMRAP - Rounds and Reps)For Time: AMRAP15 20 AKBS 70/50 10 Overhead Walking Lunges 10 Push Press (Alternate sidesfor OHS and PP each round)GPP 50/35 Health AHAP 1 Unbroken RoundWeightliftingBent Over [...]

3107, 2017

7.31.17

By | July 31st, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)For Time 800m Run 3 Rds 5 Chest to Bar Pull Ups 10 Deficit Push Ups 15 Goblet Squats 50/35 800m Run 3RFT 5 HSPU 10 Pistols 15 Wall Balls 800m [...]

3007, 2017

7.31.17

By | July 30th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconKalsu (Time)For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about [...]

2907, 2017

7.29.17

By | July 29th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)In Teams of 2 1 Partner Working All KB movements are single side For Time Row 1k 100 AKS Row 800m 80 KB Snatches 50/35 Row 600m 60 KB Clean and [...]

2807, 2017

7.28.17

By | July 28th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingOverhead Squat (5-5-5-3-3-3-1-1-1)MetconMetcon (Time)3RFT 15 OH Squats 95/65 15 Pull Ups 400m RunGPP OHS 75/45 10 Pull Ups Health OHS 45/33 15 Ring Rows

2707, 2017

7.27.17

By | July 27th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingDeadlift (Find a Heavy not maximal 2)Metcon (AMRAP - Reps)EMOM10 3 Deadlifts at 80% of todays double -Score total reps Best Possible score 30Metcon2k Row (Time)Max Effort 2k Row2 K Row at [...]

2607, 2017

7/26/17

By | July 26th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP7 7 Wall Balls 10/10 20/14 7 BurpeesMetcon (AMRAP - Rounds and Reps)AMRAP7 7 Wall Balls 7 Toes to BarRest 7 minutes + Between MetconsMetcon (AMRAP - [...]

2507, 2017

7/25/17

By | July 25th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingPower Clean (Find a Moderate 1)All LevelsWeightliftingMetcon (AMRAP - Reps)EMOM10 2 Power Cleans @ 80% of todays singleRecord Load and total reps Best Possible Score is 20MetconMetcon (Time)Bike 50/40 Calories for time