2806, 2017

6/28/17

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

CrossFit Arsenal - CrossFitWeightliftingFront Squat (H2)Performance 3x2 Across @85% GPP H2 Health 6x2 Up for techniqueMetconMetcon (Time)3RFT 21 Front Squat 95/65 11 Hand Stand Push Ups 400m RunGPP FS 75/45 5 HSPU Health Goblet Squat AHAP 11 Push Ups

2706, 2017

6.27.17

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

CrossFit Arsenal - CrossFitWeightliftingDeadlift (Max 1)Performance Max 1 GPP Heavy not maximal single Health Moderate 2MetconMetcon (Time)For Time 15 DL @75% 400m Run 15 DL @75%All Levels

2606, 2017

6.26.17

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

CrossFit Arsenal - CrossFitMetconMetcon (AMRAP - Reps)AMRAP15 5 Cal Row 5 Wall Ball 20/14- 10/10 10 Cal Row 10 Wall Balls 15 Cal Row 15 Wall Balls 20 Cal Row 20 Wall Ball etc... Every time a wall ball set is broken, you must perform 3 burpees before you can continue.1-10 2-30 3-60 4-100 5-150 [...]

2506, 2017

6.25.17

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

CrossFit Arsenal - CrossFitMetconPain Train XIC (AMRAP - Rounds and Reps)Amrap40 5 Deadlift 95/65 5 Cleans 5 Front Squat 5 Jerks 5 Back SquatsGPP Amrap 30 75/45 Health Amrap 20 55/35

2306, 2017

6.23.17

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

CrossFit Arsenal - CrossFitWeightliftingWeightliftingCluster (H1)Squat Clean+ ThrusterPerformance Max 1 GPP H1 Health Power Clean + Thrusters Moderate 1MetconMetcon (Time)20-15-10 Hang Cluster 115/75 Toes to Bar

2206, 2017

6.22.17

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

CrossFit Arsenal - CrossFitMetconMetcon (Time)6RFT 10 Single Arm Swings 50/35 10 KB Snatches 10 KB Overhead Walking Lunges 400m Run Complete All KB on a single side each rnd. Then alternate each rnd.GPP 35/20 Health Sub DumbbellGymnastics1x 40ft Bear Crawl 1x 40ft Crab Walk 2x 40 HS Kick Up 3x:30 Sec HS Hold (Partner or [...]

2106, 2017

6.21.17

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

CrossFit Arsenal - CrossFitMetconMetcon (Time)5 HSPU 10 Sit Ups 20 Double Unders 10 HSPU 20 Sit Ups 40 Double Unders 15 HSPU 30 Sit Ups 60 Double Unders 20 HSPU 40 Sit Ups 80 Double UndersGPP Reduce Volume of HSPU and/or distanct to the floor as needed. Movement>volume. Health Box HSPU or Modified PU 2x [...]

2006, 2017

6.20.17

By | June 20th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetcon5x500m Row Record Best and Average TimesWeightliftingDeadlift (6x3)Performance Heavy 3 GPP Moderate 3 Health Perfect 3 Across for technique500m Row (Time)Max Effort 500m Row500m Row (Time)Max Effort 500m Row

1906, 2017

6.19.17

By | June 19th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconComplete one of the following MetconsCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsCindy (AMRAP - Rounds and [...]

1806, 2017

6.18.17

By | June 18th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconLumberjack 20 (Time)20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at [...]

1706, 2017

6.17.17

By | June 17th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (AMRAP - Rounds and Reps)In teams of 2-3 1 Partner working at a time, divide work as needed Amrap20 20 Wall Balls 20 Burpees 20 Cal Row 20 Tire Flips

1606, 2017

6.16.17

By | June 16th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingClean (H1)GPP Moderate Single Health Hang Power Clean + Front SquatMetcon (AMRAP - Rounds and Reps)AMRAP10 5 Hang Clean (Full) 165/115 10 Strict Dips (Increase cleans by 1 rep each rd)GPP Hang Clean 125/75 Banded Dips Health Front Squat AHAP Bench Dips

1506, 2017

6.15.17

By | June 15th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)2RFT 800m Run 30 Burpee TTB 10 Tire Flips GPP Burpee Leg RaiseGymnastics3x 40ft Bear Crawl 3x 40ft Crab Walk 3x 40 ft Hand Stand Kick Up

1406, 2017

6.14.17

By | June 14th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitWeightliftingBack Squat (6x2 )MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

1306, 2017

6.13.17

By | June 13th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereGPP 125/85 Health AHAP 1 Unbroken RndGymnasticsAMRAP10 Passive Squat

1206, 2017

6.12.2017

By | June 12th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)For TIme 10 HSPU 20 Wall Balls 20/14 400m Wall Ball Run 20 HSPU 40 Wall Balls 20/14 400m Wall Ball Run 30 HSPU 60 Wall Balls 20/14 400m Wall Ball RunGPP Box HSPU Health Push Up-Modified Push UpWeightliftingSingle Arm Dumbbell Row (3x10 Each Side)

1106, 2017

6.11.2017

By | June 11th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconFather Gainz (Time)21-15-9 405 /275LB Deadlift Muscle UpsGPP Choose heavy load that can be performed in sets of 3 with 30-60 sec rest Pull Ups/ Dips Health Choose moderate load that can be completed in sets of 6 with 30-60 seconds rest Box Dips Ring Rows

1006, 2017

6/10/2017

By | June 10th, 2017|Categories: Uncategorized|0 Comments

CrossFit Arsenal - CrossFitMetconMetcon (Time)4RFT In Teams of 3- 4 400m Sandbag Run (All Run together 2 bags per group) 80m Team Tire Flip (Select a tire that requires a team lift for multiple flips) 40 Tire Box Jumps Divide as needed 200m Farmers Carry (Load Heavy enough for a tough 30m walk 1 partner [...]