01/03/2020

The CrossFit Combine – CrossFit

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.-Marie Curie

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Metcon

Metcon (5 Rounds for weight)

5 Rounds

5 Front Squats

20 Push-ups
Rest at least 2 min between sets. Add weight to the front squats as form allows. Modify push-ups to try and hit solid sets of 10. Pause at the top of each rep.

Home WOD

15 Min AMRAP

30 Jumping Jacks

30 Mountain climbers

10 Squats

01/02/2020

The CrossFit Combine – CrossFit

Life is really simple, but we insist on making it complicated.-Confucius

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Metcon

Metcon (No Measure)

30 Min Not Scored

5 Strict Muscle Ups

12 Foot hand Stand Walk

5 Strict Toes 2 Bar

Home WOD

50 Pushups

* Make these tempo try 5 count down 5 counts up. Take them 1 at a time, if you have to, to make them perfect

01/01/2020

The CrossFit Combine – CrossFit

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.-Steve Jobs

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Home WOD

Metcon (No Measure)

30 Min

20 High Knees with a 3 Sec Hold at the top

20 Back Scales only holding for 1 sec ( 10 Each Side )

20 Leg Lifts

20 Bird Dogs

20 T-Planks

08/28/2019

The CrossFit Combine – CrossFit

“Don’t let fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway.” — Earl Nightingale

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Metcon

Metcon (No Measure)

10 x 100m Sprints

Gymnastics

Metcon (AMRAP – Rounds)

10 Min AMRAP

20 Sec L-sit

Home WOD

For 15 Min

Run to a light pole

Walk to the next light pole

08/27/2019

The CrossFit Combine – CrossFit

“People with good intentions make promises, but people with good character keep them.” — Unknown

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Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Home WOD

5 Rounds

20 Sit ups

20 T-Planks

20 Mountain Climbers

08/26/2019

The CrossFit Combine – CrossFit

“Only I can change my life. No one can do it for me.” — Carol Burnett

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Weightlifting

Metcon (No Measure)

Overhead Squat

3×5

Front Squat

3×5

Back Squat

3×5
You can add weight each set or keep all sets the same heavyweight. The goal of today is to get heavier weight on the bar then we use in met-cons. The goal is NOT to add weight until we break.

Home WOD

150 Squats

* Try and take as few breaks as possible! The goal is to have them all look the same.

08/24/2019

The CrossFit Combine – CrossFit

“It’s not who you are that holds you back. It’s who you think you’re not.” — Mark Pothier

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Metcon

Metcon (AMRAP – Rounds)

Partner WOD 30 Min AMRAP

1 Mile Sled Drag 90/45 & Farmer Carry 53/35

With the Remaining time, complete 200m runs-you go I go. The score is how many 200m runs you complete as a team.
For the mile one person is going to be pulling the sled and one will be doing the farmer carry. You can switch as often as you want.

08/23/2019

The CrossFit Combine – CrossFit

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Metcon

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

08/22/2019

The CrossFit Combine – CrossFit

“When you’ve got something to prove, there’s nothing greater than a challenge.” — Terry Bradshaw

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Weightlifting

Squat Clean (Heavy Single )

Build to something that still looks good but heavy for YOU!

Skill / Strength

30 Reps @ 60% of your heaviest single. These need to be done one at a time not touch and goes.

Home WOD

10 Min

20 Jumping Jacks

20 Burpees

Happy New Year!!!

The CrossFit Combine – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

19 Burpees

19 Power Cleans 135/85

19 Pushups

19 Front Squats 135/85

19 Pull-ups