CrossFit Cornerstone » FrankWray

Friday 12.20.13

FrankWray — Fri, 20 Dec 2013 09:45:23 +0000

Warmup: 15′s Strength: FSQ 5×3 e3m Wod: 3rft 10 min cap 30 hrpu 30 pull-ups 10 min sq hold

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Wednesday 12.18.13

FrankWray — Wed, 18 Dec 2013 09:47:48 +0000

Warmup: 15′s + 15′s planks Strength: bsq 5×3 e3m Wods: 1000m row Then… 30 HCL RX: 185/120 S1: 155/105 S2: 115/75

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Monday 12.16.13

FrankWray — Mon, 16 Dec 2013 09:51:13 +0000

Warmup: 15,s Strength: OHS 5×3 e3m Wods: 7min amrap burpees Rest 1 min 2 min amrap pull-up Score (ex): Sarah 85-25

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Friday 12.13.13

FrankWray — Fri, 13 Dec 2013 09:44:07 +0000

Warmup: 150 du or 5mins practice then 30 passthroughs 30 OHS WOD: OTMx 20 Push jerk Split jerk Hap Strength: BSQ: 5×5 e3m (20mins)

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Wednesday 12.11.13

FrankWray — Wed, 11 Dec 2013 09:45:42 +0000

Warmup: normal 15′s but make jumping squat a higher jump at top Strength: DL 5×5 e3m (20mins) Wod: 5x for completion 10 dips 10 high box jumps (NO rebounding) @30/24 or higher if possible. 3 mu or 5 strict CTB

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Monday 12.9,13

FrankWray — Mon, 09 Dec 2013 09:47:09 +0000

Warm up: 150 du or min practice then 3x 10 squat 5 burpee Strength: FSQ 5×5 e3m (20mins) Wod: Tabata: 1min rest bw movements Squat (all 8 rounds for max reps) push-up (all 8 rounds for max reps) Butterfly su (all 8rounds for max reps) - feet must stay on ground entire movement of the [...]

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Friday 12.7.13

FrankWray — Fri, 06 Dec 2013 09:44:05 +0000

FT: 400m run 30 burpee mu 400m run S1: 30 burpee CTB S2: 30 burpee pull-up S3: 30 burpee 20 min cap Will be modified for weather

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Wednesday 12.4.13

FrankWray — Wed, 04 Dec 2013 09:41:22 +0000

5×2 SNBL Hap RX: 20mins to establish 1rm SN Scale/anyone fairly new: OTMx20 SN …working light…form perfect

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Monday 12.2.13

FrankWray — Mon, 02 Dec 2013 09:45:33 +0000

Cindy with a Jerk 20 min amrap 5 pull-ups 10 push-up 15 squat 1 c/j @ 70% (anyway) 2mile cool down

The post Monday 12.2.13 appeared first on CrossFit Cornerstone.

Friday 11.22.13

FrankWray — Fri, 22 Nov 2013 09:46:47 +0000

STRENGTH: 5X3 BSQ E3M @85% (25MINS) 20 MINS KEEP MOVING …FOR COMPLETION. 500M ROW OR 400M RUN 15 BALL SLAM (hap) 10 SQUATS ON BOZU 5 WINDMILLS PER ARM @ MODERATE WEIGHTS.

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