Comanche CrossFit – CrossFit Metcon (Time) “Annie” 50-40-30-20-10 Double Unders Sit ups Strength Snatch + Hang Snatch Find a heavy single Low hang Clean Pulls 5X8 Metcon (Time) 10 Rounds Competitors/ RX 15 Wall Ball Shots 7 Handstand Push Ups 3 Muscle Ups Comanche 10 Wall Ball Shots 7 Push Ups 3 Strict Pull Ups
Comanche Strength
Comanche CrossFit – CrossFit Strength Back Squats 10-10-10-5-5-5-2-2-2 In bewteen each rest do max reps floor press 65/95 Metcon (Time) 21-15-9 Burpees Box jumps Clean and Jerk Every 5 Minutes complete 1 Lap around the building
Comanche Strength
Comanche CrossFit – CrossFit Metcon (Time) for time 3 Rounds 14 Shoulder to Overhead Right Arm 7 Burpees 14 Shoulder to Overhead Left Arm 7 Burpees Strength Find a heavy triple deadlift Metcon (No Measure) Cool Down Row 1500 Meters
Comanche Strength
Comanche CrossFit – CrossFit Strength Practice Zercher Squats from the ground and find a heavy single. 5X12 Good Morning superset with 5X8 Strict Pull Ups Metcon (Time) 75 Wall Ball Shots 50 Hang Cleans 95/65 25 Toes to Bar 25 Handstand Push Ups 50 Push Ups 75 Double Unders
Comanche Strength
Comanche CrossFit – CrossFit Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn more about Bull click here
Comanche Strength
Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) Team WOD AMRAP 14 Minutes 12 Deadlift 225/155 14 Toes To Bar 15 Cal Row Reps Can be split anyway. Strength Front Squats Find a heavy triple Metcon (Time) 4 Rounds 30 KettleBell Swings 55/35 7 Burpee Box Jumps 24/20
Comanche Strength
Comanche CrossFit – CrossFit Strength Hang Power Clean work up to a heavy single Straight Leg Deadlift 6X12 Single Arm Rows 4X25 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
Comanche Strength
Comanche CrossFit – CrossFit Metcon (No Measure) Practice Handstand Walks If you can do handstand walks do 6Ft ARS with pirouette at end Metcon (Time) Every 5 Minutes for 25 Minutes 100 Meters 15 Burpees 30 Dumbell Snatch alternating 50/35
Comanche Strength
Comanche CrossFit – CrossFit Metcon (Time) Warm Up with light squats clean or 7 Minutes then For time 10 Minute Cap Row 30 Cal 150 Double Under Row 40 Cal 100 Double Under Row 50 Cal 50 Double Under Rest 2 Minutes 8 Minutes to find a heavy Squat Clean Metcon (Time) 12 Minute CAP 5 Pull Ups 5 Overhead …
Comanche Strength
Comanche CrossFit – CrossFit Metcon (AMRAP – Rounds) Team WOD M/M-F/F 15 Minute AMRAP 24 Pull Ups 12 Squat Snatch 135/95 Strength 5X5 Hanging Straight Leg Deadlift ( does not have to be a heavy weight) Overhead Squat from the rack find a heavy single Metcon (No Measure) This is not a for time workout it is a working cool …