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 of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus [...]

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 this workout. Take time to get a good set up. All loads should be sub maximalMetconGI Jane (Time)100 Burpee Pull [...]

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 Row (3x8)Dumbell Single Side

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 Run 3RFT 15 Deadlift 185/135 10 Hang Power Cleans 5 STO

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 Kalsu click hereGPP 80 Reps Health 50 Reps Load as needed.

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 Jerks 50/35 Row 400m 40 KB OHS 50/35 Row 200m 20 Turkish Get Ups 50/35

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 80% Effort Priority is negative splits Record time and 500m splits

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 - Rounds and Reps)AMRAP7 7 HSPU 28 Double Unders

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

2407, 2017

7/24/17

By | July 24th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconViking Cindy (AMRAP - Rounds and Reps)AMRAP25 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal RowGPP AMRAP20 Scale Movement as need = Volume Health AMRAP15SkillJefferson Curl Accumulate 20 Reps for Quality

2307, 2017

7.23.17

By | July 23rd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconCapoot (Time)For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.To learn more about Capoot click hereGPP 75 PU 600m [...]

2207, 2017

7.22.17

By | July 22nd, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)In Teams of 3 1 Partner working at a time AMRAP15 250m Row 10 Tire Flips 10 Box Jumps (on tire) Rest 3 Minutes All Partner Complete Mile, 1 partner carries. 1 Mile Farmers Carry (2x50/2x35) Record 1 Mile, subtract 30 sec for ever round of AMRAP completed.

2107, 2017

7.21.2017

By | July 21st, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingBack Squat (20 Rep Max )Performance/GPP Perform 3 warm up sets of 10 repetitions, then choose a load to text for 20 reps. Health 3x20 Reps UpMetconMetcon (AMRAP - Rounds and Reps)AMRAP6 30 Double Unders 10 BurpeesGPP/Health Sub 3x Singles