SWOD 140731
Main – SWOD View Public Whiteboard Turkish Get Up (2-2-2-2-2 ) Metcon (AMRAP – Rounds) EMOTM for 20 Minutes: Odd: 2 TGU (1 per arm) @60-75% of 1RM Even: 8 Alternating Pistol Squats
140731
Main – CrossFit View Public Whiteboard Metcon (Weight) 5×3 front squats each squat is held up top for 5 seconds, 3 seconds down and 5 seconds in the bottom.Take bar from floor. Measure is single heaviest bar/complex weight completed. Metcon (Time) 4RFT 15 wall balls 15 burpees 15 situps
140730
Main – CrossFit View Public Whiteboard Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsrest 5-10 minutes between wods Metcon (Time) FT: 21-15-9 Ring dips H/R push-ups
140729swod
Main – SWOD View Public Whiteboard Metcon (Time) 800 meter run 40 back squats 135/95 1 mile run 40 air squats 800 meter run 40 back squats 135/95weight is from floor. 40 minute time cap
140729
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20 minute AMRAP cash in: 200 DU 400 meter run then: 20 pull-ups 7 push jerk 135/95for total reps 3×1 singles
CFE 072814
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 7 Rounds: 2 Minutes @ 10% faster than race pace 1 Minute Rest
140728
Main – CrossFit View Public Whiteboard Metcon (Weight) 10 Minutes EMOTM: Choose a weight to allow you to perform 4 unbroken front squats. *weight must be taken from the ground ** Rx only if you complete all 4 reps unbroken through all 10 rounds. Metcon (AMRAP – Reps) 10 Minute AMRAP: 3-6-9-12-15-18-21……. Squat Cleans (95/65)…
Partner “Eva”
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 5 RFT: 400m Run* 30 KB Swings (53/35) 30 Pullups *Both partners must run each round, and both partners must be back from the run before starting the KB swings. KB swings and pullups can be partitioned any way.
140725
Main – CrossFit View Public Whiteboard Metcon (Weight) 1RM weighted chin up Spend 10 minutes working up to and finding your 1 rep max chin-up Metcon (AMRAP – Reps) 12 Minute AMRAP 5 rounds of: 10 OHS (95/65) 30 Double Unders (3/1 exchange) then with remaining time…… DL (275/185) Score is total number of Deadlifts…
Gym Closed for Pioneer Day
Main – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 5k RunThe gym will be closed for Pioneer day, but we would like to see everyone sign up for the 5k fun run in Hurricane.