Author Archives: admin

08/31/2017

CrossFit Hardcore Central – CrossFit Metcon (AMRAP – Rounds and Reps) Skill Work(10-15 min) -Bar Muscle up -Ring Muscle Up -Strict Muscle ups then… 20 min AMRAP 7 Front Rack Lunges 95/135(total) 14 Toes 2 Bar 21 Burpees

08/30/2017

CrossFit Hardcore Central – CrossFit Metcon (Time) WOD 21-15-9-15-21 Thrusters 65/95 KB Swings 35/55 *200m Run after each ROUND

08/29/2017

CrossFit Hardcore Central – CrossFit Warm-up Stability Work 3 Rds 1 min HS Hold 1 min Plank then… Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

08/28/2017

CrossFit Hardcore Central – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Hang Power Snatches 85/115 30 Dubs / 90 Singles Metcon (Time) 200M OH Walk 25/45 Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 DL 85/115 15 Box Jump Overs 20/24

08/25/2017

CrossFit Hardcore Central – CrossFit Metcon (AMRAP – Reps) 5/3/1 Week 1-Bench Press 65%x5 75%x5 85%x5 then… WOD EMOMx20 min Minute 1: 18 SDLHP 55/75 Minute 2: 14 H.R. Pushups *You have :45 CAP per minute to complete the work

08/24/2017

CrossFit Hardcore Central – CrossFit Metcon (Time) Core Work 75 AB Mat Situps 50 Hollow Rocks 25 V-ups then… 18-15-12-15-18 Pullups 200m KB Swings 55/70 *After Coaches Choice(Prowler, Sled, Ski Erg,etc)

08/23/2017

CrossFit Hardcore Central – CrossFit Metcon (Time) Warm Up(Partner Bike or Row) 5×15 Cals then… WOD 4 RFT 16 1 arm DB Power Snatch 20/30 32 1 arm DB O/H Squat 20/30 48 Dubs or 100 singles *Snatch and Squats are TOTAL reps

08/22/2017

CrossFit Hardcore Central – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 20 min 10 Burpees 10 Box Jumps 10 Ball Cleans 14/20 *After WOD-GOAT Work

08/21/2017

CrossFit Hardcore Central – CrossFit Metcon (Time) 5/3/1 Week 1-DL 65%x5, 75%x5, 85%x5 then… WOD 400m 2 Rds 15 DL 95/135 15 TTB 400m 2 Rds 20 Hang Power Cleans 65/95 20 KB Lunges 35/55(holding 1 KB) 400m 2 Rds 25 Push Press 55/75 25 KB Goblet Squats 35/55 then 400m

08/19/2017

CrossFit Hardcore Central – CrossFit Metcon (Time) Mile Run 4 RFT 30 Box Jumps 20 Hang Power Snatch 65/95 10 Strict Pull-ups