140422
Main – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 OHS 95/65 H/R Push-ups 21-15-9 Push Press 95/65 TTB 21-15-9 Wall balls 20/14 Double unders 3×1 singlesAll three workouts are together for time. Rest 3 minutes between rounds.
142114
Main – CrossFit View Public Whiteboard Metcon (No Measure) Core-Strength Little Sweetie 3 rounds 30 second side plank 30 second regular plank 30 second opposite side plank 30 second hollow hold rest 30 seconds Metcon (AMRAP – Reps) EMOTM 24 min (1 movement per minute) 4 Squat cleans 135/85 5 Push Press 135/85 6 Burpee…
140419
Main – Saturday FREE CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIntegrity of movements is more important than speed.
141814
Main – CrossFit View Public Whiteboard Metcon (No Measure) Skill work In 15 minutes practice progression of HSPU Ring Dips if you’re proficient at these movements then do 25 reps of each over the 15 minute time period. Metcon (AMRAP – Reps) 12 minute AMRAP 20 front squat 185/115 30 TTB 40 situps 50 double…
140417
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) EMOM x 10 Odd: 200 m Row Even: 3 Weighted Pullups (If you can not do a weighted pullup then do strict. If you can not do strict then do negative pullups) Metcon (AMRAP – Rounds) EMOM x 10 Snatch Complex Hang Snatch + Power…
140417
Main – CrossFit View Public Whiteboard Split Jerk (1RM) spend 15 minutes building to a 1RM from rack. Metcon (Weight) EMOTM for 10 minutes bar complex 2x clean+1 jerkThe cleans must be touch and go. CANNOT drop the bar during the bar complex. Score is heaviest single complex completed.
140416
Main – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsrest 5 minutes after Fran before doing KB swings Metcon (Time) FT: 75 KB at swings 53/44 65/53( RX PLUS)
140415
Main – SWOD View Public Whiteboard Power Snatch (15 minutes to find 3 rep max, touch and go) Overhead Squat (15 minutes to find 3 rep max) Metcon (AMRAP – Reps) EMOTM for 20 minutes odd- 3 power snatch at %90 & 5 pushups even- 3 OHS at %90
140415
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 minutes max wall balls 20/14 1 minute rest 2 minutes max double unders 1 minute rest 2 minutes max burpees 3 minutes rest 2 minutes max wall balls 20/14 1 minute rest 2 minutes max double unders 1 minute rest 2 minutes max burpeesscore…
140414
Main – CrossFit View Public Whiteboard Metcon (Weight) Strength Back Squat 1×8 @ 60% 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% Add up weight of all reps that you squatted for score. Metcon (Time) Cash in 50 sit ups 4 rounds 400 M Run 15 STOH 115/75 Cash out 50 Push Ups