1-2-18

HydraFit – CrossFit Metcon Baseline (Time) Run 400m 40 Air squats 30 Sit Ups 20 Push ups 10 Pull ups

12-30-17

HydraFit – CrossFit Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

12-29-17

HydraFit – CrossFit Metcon Metcon (Time) 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

12-28-17

HydraFit – CrossFit Metcon Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February …

12-27-17

HydraFit – CrossFit Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps …

12-26-17

HydraFit – CrossFit Metcon Metcon (Time) For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95-lb./65-lb.* thrusters and pull-ups. Complete Fran before running the mile.

12-23-17

HydraFit – CrossFit Metcon Metcon (No Measure) No Lift, No Gift 5 rounds: 25 jingle bell swings 25 mistletoe to bar 5 minute rest once everyone is finished then: 5 min EMOM: C&J x 5 reps

12-22-17

HydraFit – CrossFit Strength Back Squat (5-5-5-5-5 reps)