12.2.17

CrossFit Natus Vincere – CrossFit Metcon (3 Rounds for reps) 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)Each...

12.1.17

CrossFit Natus Vincere – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 20 AMRAP -7 KB Swings (70/53) -7/5 Cal Row -7...

11.29.17

CrossFit Natus Vincere – CrossFit Metcon (Time) “Johnny” Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run & 1 RAKRAK=Random Act of...

11.27.17.

CrossFit Natus Vincere – CrossFit Front Squat (Heavy set of two) Metcon (Time) For time: 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row Front Squat (Build to heavy set of two)...

11.25.17

CrossFit Natus Vincere – CrossFit Metcon (5 Rounds for reps) 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Row Rest 1:00 between...

11.23.17

CrossFit Natus Vincere – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan...

11.22.17

CrossFit Natus Vincere – CrossFit Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsUnbroken sets, athletes choose...

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