Main – SWOD View Public Whiteboard Squat Clean (5×1) Spend 15 minutes building to a 1RM. Do at least 5 attempts with 90 seconds rest between lifts. Metcon (AMRAP – Reps) 10 minute AMRAP squat clean @85% of 1RMas many reps as possible in 10 minutes
Main – CrossFit View Public Whiteboard Clean and Jerk (5×1) Spend 15 minutes establishing a 1RM clean and jerk. Metcon (Time) 7 RFT: 10 jumping back squats 45/35 10 lateral burpeesto RX wod your feet must leave floor on the jumping back squats and for the lateral burpees must jump and land with 2 feet…
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 8 Rounds: 30 seconds ME, 20 seconds off…
Main – CrossFit View Public Whiteboard Metcon (Time) Athlete Spotlight Emily Wilson’s WOD 50-40-30-20-10 Power Clean 95/65 Sit Ups Double Unders3 X 1 Singles
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 20 RFT: Partner WOD each partner completes a entire round of work before resting. 5 toes to bar 5 wall balls 20/14 5 box jumps 24/20 1 rope climb (RX PLUS ONLY)you can RX plus even if your partner chooses not to.
Main – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
Main – SWOD View Public Whiteboard Bench Press (4×3) rest approx 90 seconds between sets. Build to max 1×3 Power Clean (5×2) rest approx 90 seconds between sets. Build to a 1×2. Touch and go
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 75 wall ballsPartner up to count for each other. To RX must hit target height and depth on squat. Hold a legit standard and don’t be afraid to no rep each other. Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 6 HSPU 25lbs plate 12…
Main – CrossFit View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees…
Main – SWOD View Public Whiteboard Shoulder Press (5-5-5-5-5) Push Press (3-3-3-3-3) Push Jerk (1-1-1-1-1)