Category Archive

Comanche CrossFit – CrossFit Metcon (Time) Row 2000 Meters 200 Double Unders Run 1 Mile Strength Front Rack Holds Find max weight for 10 sec hold Split Jerk Find a heavy single Metcon (AMRAP – Reps) Team WOD 12 Minutes AMRAP 30 Hang Cleans Partner must hold weight in front rack 30 Push Press Partner must hold over head 30 …

Comanche CrossFit – CrossFit Strength OTM for 10 Minutes 7 Ring Dips Metcon (AMRAP – Rounds) 14 Minute AMRAP 9 Pull Ups 12 Wall Balls 9 Push Ups Metcon (No Measure) Cool Down 5 Minutes Slow Row

Comanche CrossFit – CrossFit Metcon (Time) Run 1 Mile Rest 2 Minute 10 Rounds Competitor 205/135 RX 185/115 Comanche 135/95 3 Snatch 30 Double Unders Strength Back Squats 5X5 Front Squats 5X7 Good Mornings 4X15

Comanche CrossFit – CrossFit Strength Power Clean Find a heavy single OTM for 10 Minutes 5 Ground to Over head 135/95 Metcon (Time) 5 Rounds Competitor 225/155 RX 185/125 Comanche 135/95 12 Handstand Push Ups 8 Deadlift 4 Muscle Ups – 8 Pull Ups

Comanche CrossFit – CrossFit Metcon (Time) OTM for 12 Minutes 3 Muscle Ups or 5 Strict Pull Ups Strength Find a heavy X3 Deadlift Metcon (AMRAP – Rounds) AMRAP 14 Minutes Competitor 225/155 RX 155/115 Comanche 115/75 3 Hang Cleans 6 Burpees 9 Handstand Push Ups

Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 Minute AMRAP 20 Pistols 60 Double Unders Strength Push Press + Push Jerk + Split Jerk Find a heavy Single Good Mornings 4X15 Metcon (Time) For time Competitor 225/155 RX 185/115 Comanche 115/75 10 OHS 40 Toes to Bar

Comanche CrossFit – CrossFit Practice Handstand walks & toes to bar Metcon (AMRAP – Rounds) 5 min to complete If you finish under 5 minute repeat until you fail. 21-15-9 Thruster 95/65 Pull ups

Comanche CrossFit – CrossFit Strength Back Squats 10-10-10-10-10 5-5-5-5-5 1-1-1-1-1 Snatch Balance For speed – Pause in bottom Metcon (AMRAP – Rounds) 12 Minute AMRAP RX 155/1005 Comanche 115/75 5 Burpees 9 Hang Cleans 6 S2OH 5 Burpee Box Jumps

Comanche CrossFit – CrossFit Strength Snatch + Hand Snatch Find a heavy single Metcon (Time) 40 Toes to Bar 40 Calories 20 Toes to Bar 20 Calories 100 Wall Ball Shots Strength Redo Snatch + Hang Snatch

Comanche CrossFit – CrossFit Strength OTM for 12 Minutes Clean Pull + Clean + Front Squat Then Back rack Lunges 5X10 Alternating Metcon (Time) AMRAP 18 Minutes 21 KB Swing 15 Box Jumps 9 Pull Ups