Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emotm for 30 minutes Even minutes 15 wall balls 20/14 odd minutes 12 burpees If you cant sustain the work load and miss a minutes worth of work then you are out. Every 7th minute is a rest minute. so rest top of…
Main – CrossFit View Public Whiteboard Deadlift (1×5@75% 1×3@85% 1xME@95%) record 1xME@95% reps are touch and go Metcon (Time) 2 RFT: 15 pull-ups 15 power cleans 185/135 15 wall balls RX plus option is substituting pull-ups for 3 rope climbs each round. You can only attempt RX plus if you can RX the power clean…
Main – SWOD View Public Whiteboard Push Jerk (1×5@75% 1×3@85% 1xME@95%) Record your 1xME@95% Take weight from racked position. Metcon (Time) 3RFT: 7 hang power snatch 135/95 25 second wall facing hand stand 14 burpees at 10′ target set target @10 inches above reach.
Main – CrossFit View Public Whiteboard Back Squat (Build to a 1×2 Max) spend 20 minutes Metcon (AMRAP – Rounds) Emotm for 20 minutes Even minutes- 7 back squats 115/85 Odd minutes- 12 kb swings 53/44Record total completed rounds of work. Every minute of finished work counts as a round.
Main – CrossFit View Public Whiteboard 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″I was inspired by Regionals and decided that until further notice we will tackle a CF open wod every Wednesday for the next few months.…
Main – SWOD View Public Whiteboard Front Squat (build to 1×3 max) spend 15 minutes building to a 3 RM Metcon (Time) FT: 21 front squat 155/105 90 seconds rest 15 FS 90 seconds rest 9 FS 90 seconds rest