Tuesday 09.27.2016

CrossFit Artis – CrossFit

Metcon (AMRAP – Rounds and Reps)

Run 400m

5 Wall Walks

10 each arm KB row (2/1.5) 2 sec down 2 sec up

20min AMRAP

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Monday 09.26.2016

CrossFit Artis – CrossFit

Metcon (5 Rounds for time)

5 Front Squats

10 Toes through Rings

15 Burpee Broad Jumps

Rest 2-3 minutes

5 rounds

Each round add weight to the front squats.

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Saturday 09.24.2016

CrossFit Artis – CrossFit

Coaching Comments

Matt will be here to open the gym from 9am-1015am, since we have people competing at the Triple Crown event at CrossFit Hydro. We hope you can come workout and then cheer on all our athletes who are competing that day!

Metcon (AMRAP – Reps)

8min max row

6min max Push balls (push press wall balls)

4min max sit ups

teams of 2 only one working at a time

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Friday 09.23.2016

Announcements

Tomorrow (Saturday) Matt will be opening the gym for an open gym time from 915am-1015am. We will have a team workout but Matt will be heading out after class. Thanks everyone!

CrossFit Artis – CrossFit

Deadlift (1-1-1-1)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

30-28-26-24-22-20-18-16-14-12

Walking Lunges

50-45-40-35-30-25-20-15-10-5

Double Unders

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Thursday 09.22.2016


CrossFit Artis – CrossFit

Rest Day (No Measure)

Work on weakness!

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Wednesday 09.21.2016


CrossFit Artis – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Coaching Comments

With a twist! Every 3 rounds you must perform a prowler push down with 45/25 on the prowler!

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Tuesday 09.20.2016

CrossFit Artis – CrossFit

Metcon (4 Rounds for time)

800m run

30 KB Swings (1.5/1)

30 Box Jumps (24/20)

Rest 2min-2:30-3min-3:30

4 rounds

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