Author: Heidi Trafton

Bells & Whistles

Charter Oak CrossFit – CrossFit CrossFit Metcon 2: Bells & Whistles (AMRAP – Rounds and Reps) AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100′ Single arm Farmers Carry (switch every 50)

Spin Cycle

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) “Spin Cycle” AMRAP 18: 3 Rope Climbs 30/21 Calorie Row or 21/15 BIke 60 Double Unders Conditioning 2: Metcon (AMRAP – Rounds and Reps) FITNESS “Spin Cycle” AMRAP 18: 1 Rope Climbs 30/21 Calorie Row or 21/15 BIke 90 Single Unders

Olympic Lifting Class

Charter Oak CrossFit – OLY Class Warm-up Bike run or row for 2-3 minutes to warm up… 10 airsquats 10 wall pushups 10 V-ups 10 Inchworms 10 sec high knees in place 10 sec butt kickers in place 10 regular pushups Then with Barbell 5 front squats 5 strict press 5 pushpress 5 backsquats 5…

Dead Arm

Charter Oak CrossFit – CrossFit CrossFit Metcon 2: Metcon (AMRAP – Rounds and Reps) “Dead Arm” AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats 15 Deadlifts Rx – 95/65If you have Strict HSPU’s but not 5 scale to 3, 2,1 but WOD is not RX Conditioning 2: Metcon (AMRAP – Rounds and Reps) “Dead…

Open Test

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Open Test (AMRAP – Rounds and Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups 1: Open Test (AMRAP – Rounds and Reps) AMRAP…

Belly Flop

Charter Oak CrossFit – CrossFit Conditioning 1: Metcon (Time) “Belly Flop V2” 15-9–6 Box Jump Overs (24/20) Power Cleans Pull-ups, Jumping. Ring rows Front Squats Lateral Barbell Burpees Push Jerks Px – (115/80) (95/65)

Hero Sunday: Jack

Charter Oak CrossFit – CrossFit Conditioning Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereWomen 85lb PP 35# KB 20″ jump

Girl Power

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) Teams of 2: -Helen On a Boat (2 rds)- 500 meter row 21 KBS 53/35 12 Pull ups -then right into- Diane 21-15-9 Reps DL 225/155 HSPU’s -then right into- Grace 135/95 -30 Clean and Jerks -then right into- Annie 50.40.30.20.10 Du’s or singles Ab…

Joker

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Conditioning 2: Metcon (Time) FITNESS “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (155/105)