140430
Main – CrossFit View Public Whiteboard Back Squat (1×3) spend 20 minutes building to a 3RM Metcon (AMRAP – Reps) 12 minute AMRAP 50 back squats 25 power cleans 50 box jumps 24/20 5 ring muscle ups (RX PLUS) RX 115/75 weight starts at floor
140429
Main – SWOD View Public Whiteboard Deadlift (build to 1RM) Metcon (AMRAP – Reps) Death by Dead lift (body weight)minute 1 is 1 rep, minute 2 is 2 reps, minute 3 is 3 reps and so on..until you cannot complete reps in that given minute.
140429
Main – CrossFit View Public Whiteboard Snatch Balance (10×2 (spend 20 minutes)) Increase weight as rounds progress but focus on technique and speed under the bar on snatch balance. Record heaviest 2 rep max. Remember to pass hip crease below the knee on the squat. Metcon (AMRAP – Rounds and Reps) 8 minute amrap 4…
140428
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In 8 minutes run 800 meters then max reps with remaining time of: STOH 135/95 rest 2 minutes In 6 minutes run 400 meters then max reps with remaining time of: bar facing burpees rest 2 minutes In 4 minutes run 200 meters then max…
140426
Main – Saturday FREE CrossFit Partner wod View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap partner wod partition reps as needed. both partners run. 10 box jumps 24/20 20 kb/db snatches 53/35 (alternate arms each rep) 30 pull ups 500 meter row split evenrun does not count as reps.
140425
Main – CrossFit View Public Whiteboard Squat Clean (5×3) spend 20 minutes building to a 3 rep max ( touch and go ) Remember hip crease below the knee. Metcon (Time) FT: 75 clean and jerk 115/75 EMOTM 10 bar jump overs ( jump overs can face or parallel bar, you choose )
140424
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) Squat Clean and Muscle up EMOMx3: 4 unbroken Squat Cleans, 135/95 Rest 1 minute EMOMx3: 3 unbroken Muscle ups, Rest 1 minute EMOMx3: 3 unbroken Squat Cleans, 185/125 Rest 1 minute EMOMx3: 3 unbroken Muscle ups Rest 1 minute EMOMx3: 2 unbroken Squat Cleans, 205/145…
140424
Main – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 or 4 complete FT: 100 burpees 100 wall balls 200 DU 100 burpees 100 wall balls 3×1 singlespartition reps as needed.
140423
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes 10 kb grip pushups50 reps possible in the 5 minute span. Touch chest to kb every rep to RX Metcon (Time) 3 RFT 10 Manimals 45/25 12 goblet squats 53/35 15 get up setups 18 kb swings 53/35 rest 1 minute
140422
Main – SWOD View Public Whiteboard Metcon (Time) FT: 10-9-8-7-6-5-4-3-2-1 1 1/2 x body weight DL 3/4 body weight squat clean ring dips