V3 CrossFit – CrossFit
Metcon (Time)
21,15,9
HSPU
Ring Dips
After Each Round 10 Front Squats (155,105)
12:00 CAP
Metcon (Time)
15,12,9,12,15
Wall Balls (30,20)
Box Jumps (30,20)
20/10 Cal Row
16:00 CAP
Month: June 2015
Granite Games 15.2
V3 CrossFit – CrossFit
Metcon (Weight)
0:00-6:00 minutes
1 Rep Max GTO
Metcon (AMRAP – Rounds and Reps)
6:01-1400 8 Min AMRAP
30 DBL Unders
15 T2B
Metcon (Weight)
14:01-20:00
1 Rep Max GTO
Land Mine
V3 CrossFit – CrossFit
Capoot (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 meters
In 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 here
Partner WOD – in Teams of 2 Complete
Headache
V3 CrossFit – CrossFit
What does Aboulia mean?
GOAT Work (No Measure)
15:00 to work on your weaknesses.
NO ROPE CLIMBS.
Metcon (Time)
21,15,9
OH Squats (135,95)
HSPU
**** OH Squats taken from the ground
Center Mass
V3 CrossFit – CrossFit
Plank & Floor Wipers (No Measure)
3 Rounds
Max Effort Plank (weighted – half body wt)
15 Floor Wipers
Metcon (Time)
3RFT –
18 Cal Row
18 T2B
7:00 CAP
3RFT
12 KB Swings
12 GTO (135,95)
7:00 CAP
3RFT
6 Front Rack Lunges (135,95)
6 Burpee Box Jump Overs
7:00 CAP
Record As many Reps As Possible in Each of the 3RFT
Hornets Nest
V3 CrossFit – CrossFit
Snatch (12:00 to Establish 1RM Snatch)
Metcon (4 Rounds for reps)
12:00 EMOM
Min 1:00 – 8 KB Thrusters (55,35)
Min 2:00 – 8 Box Jump Overs (30,24)
Min 3:00 – 2 Rope Climbs
Flying Pig
V3 CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
400m Run
5 Pull ups
10 Push Ups
15 Wall Balls
Push Press (10:00 to get 3 Rep Max)
Slapped Silly
V3 CrossFit – CrossFit
A1: Metcon (Time)
7RFT
5 Hang Squat Cleans (135,115) (95,75)
7 Bar Facing Burpees
Immediately after do A2
A2: Metcon (AMRAP – Reps)
3:00 of DBL Unders or Whatever comes First
RX – 200
Scaled – 100
Rest 2:00 then Do “B”
B: Metcon (Time)
1000m Row
Mobility
10:00 of Mobility Work
Do Todays Daily RX on MWOD
Tripped Up
V3 CrossFit – CrossFit
Metcon (AMRAP – Reps)
In Teams of 2 complete 12:00 EMOM
7 Box Jump Overs (30,24)
7 Wall Balls (30,24)
In remaining time Max Fat Bar GTO (95,75)
Metcon (AMRAP – Reps)
Partner Tire Flip
10:00 Max Flips
Bravo
V3 CrossFit – CrossFit
Metcon (Time)
For Time
10-1 Bench Press @ BW
1-10 Deadlift @ BW 1/2
Every 3:00
400m sandbag carry
