CFNT Day 137 - 1-17-16

CROSSFIT - Tuesday, January 17, 2017                      

* Warm-up                                  

100m Run
Inch Worm
10 Plate Halo's
10 Plate Front squat
10 Plate thrusters
10 Squatted Halo's
20 HBR
3 Strict Pull-ups
6 Kipping pull-ups (band assist)
9 T2B/K2E                                       

* Strength and Metcon                                      

Every 6 minutes for 18 minutes (3 sets):
-Bench Press 10 @ 70%
(rest 60 sec.)
-Row 60 sec
(rest 60 sec.)
-30 Supermans
(rest 60 sec.)                                                                                                                                    

* MET-CON                                      

Run / Wall shots

300m Run
21 Wall shots 20/14
200m Run
15 Wall shots 20/14
100m Run
9 Wall shots 20/14                                       

* AMRAP                                      

Unbroken Double-Unders (3 min)

Complete as many reps as possible in 3 minutes (Scale to Single-Unders)


FOUNDATIONS -  January 16 & 17 - 2017                      

* Warm-up                                      

Inch worm
Plate Halo's
5 Push-Ups
10 Air Squats
10 Straight Arm Pulls                                       

* STRENGTH                                      

(12 Minutes)
-MB Clean 3x5 (20/14#)
-Pull Up  3x5 (Band or Rings)                                       

* MET-CON   *15 minute Time Cap                      

3 rounds of:
-15 American Swings
-10 Burpees
-100m Run

(Record #/Time)                                       

* Nutrition                                      

 "What is a calorie"

(10 minutes)

15 comments (Add your own)

1. wrote:
Wow, that's what I was exploring for, what a data! existing here at this weblog, thanks admin of
this website.

Thu, April 13, 2017 @ 6:31 PM

2. wrote:
Spot on with this write-up, I really believe this website needs much more attention. I'll probably
be returning to read more, thanks for the information!

Fri, April 14, 2017 @ 3:03 AM

3. wrote:
It is appropriate time to make some plans for the future and it's time to be happy.
I've read this post and if I could I wish to suggest you few interesting things or suggestions.
Maybe you could write next articles referring to this article.
I wish to read more things about it!

Sun, April 23, 2017 @ 2:59 PM

4. wrote:
I enjoy what you guys are up too. This kind of clever work and
reporting! Keep up the superb works guys I've incorporated you guys to my own blogroll.

Thu, April 27, 2017 @ 1:03 PM

5. wrote:
My coder is trying to persuade me to move to .net
from PHP. I have always disliked the idea because
of the costs. But he's tryiong none the less.

I've been using WordPress on numerous websites for about a year and am concerned about switching to
another platform. I have heard fantastic things about
Is there a way I can transfer all my wordpress posts into it?
Any help would be really appreciated!

Sat, April 29, 2017 @ 11:11 AM

6. wrote:
Glad to be one of several visitors on this awe inspiring web site

Mon, May 1, 2017 @ 1:58 AM

7. wrote:
Very rapidly this web site will be famous amid all blogging users, due to it's pleasant posts

Wed, May 3, 2017 @ 4:26 AM

8. wrote:
It's impressive that you are getting thoughts from this article as well as from
our discussion made at this time.

Wed, May 3, 2017 @ 1:58 PM

9. wrote:
This is the perfect website for anyone who would like to understand this topic.
You know so much its almost tough to argue with you (not that I really
would want to?HaHa). You definitely put a fresh spin on a subject which has been written about for
ages. Excellent stuff, just wonderful!

Fri, May 19, 2017 @ 11:09 PM

10. wrote:
Hello mates, how is everything, and what you would like to say concerning this paragraph, in my view its in fact remarkable in favor of me.

Sat, June 10, 2017 @ 5:24 PM

11. wrote:
Hey there this is kind of of off topic but I was wanting to
know if blogs use WYSIWYG editors or if you have to
manually code with HTML. I'm starting a blog soon but have
no coding experience so I wanted to get guidance from someone with experience.
Any help would be greatly appreciated!

Fri, July 28, 2017 @ 1:04 PM

12. wrote:
Right here is the perfect blog for anyone who hopes to understand this topic.
You know so much its almost tough to argue with you (not that I actually will need to…HaHa).
You definitely put a brand new spin on a subject that's
been discussed for a long time. Excellent stuff,
just great!

Sun, July 30, 2017 @ 12:29 PM

13. wrote:
Whats up very nice website!! Man .. Beautiful .. Amazing
.. I will bookmark your web site and take the feeds also?
I'm happy to find so many useful information here in the publish, we'd like work out
more strategies in this regard, thank you for sharing. .
. . . .

Mon, July 31, 2017 @ 10:48 AM

14. wrote:
It's remarkable to visit this site and reading the views of all colleagues concerning this
post, while I am also eager of getting know-how.

Fri, August 4, 2017 @ 12:00 AM

15. wrote:
Hello, i think that i noticed you visited my site so i came to
return the prefer?.I am trying to find things to enhance my
website!I assume its ok to use a few of your concepts!!

Sat, September 23, 2017 @ 12:55 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.