Main – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restwomens #55 PP, 20in box #14 WB
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Squat Snatch 1 rep top of every min if successful optional 2nd attempt at mid-minute If fail, must rest to top of next min Must complete 4 successful lifts to increase weight Weight increase every 4 mins Score total reps with weights…
Main – CrossFit View Public Whiteboard Metcon (Time) Cash in one time 25 Push Ups Then 5 RFT (rounds for time) 5 Squat Cleans 155/105 10 Bar over Burpees 15 Wall Balls (20/14) 20 Sit ups 25 DUs (3 x 1 singles)30 minute time cap
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner WOD: Rx weight 115/75 7 Rounds: 10 Snatch (alternate every rep) 10 Clean and Jerks (alt every 2) 10 Power Cleans (alt every 3) 10 Deadlifts (alternate every 5) Run 200 Meters (Rx+ if you both run with a med ball 20/14) Both Partners…
Main – SWOD View Public Whiteboard Metcon (Weight) 3-3-3-3 OHS 3-3-3-3 Snatch Balalce 3-3-2-1-1-1….. squat snatch
Main – CrossFit View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (AMRAP – Rounds) EMOTM for 10 minutes even 6 HSPU (strict) odd 6 OHS @ 115/851 point for every minute of work completed. modification for strict HSPU is heavy strict shoulder press!
Main – SWOD View Public Whiteboard Power Clean Squat Clean Metcon (Weight) Spend 10 minutes building to a 1RM power clean. Spend 10 minutes building to a 1RM Squat clean For 20 Minutes EMOTM perform one cycle of the following complex without letting go of the bar at 70-75% of your IRM Squat Clean: 1…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA wall balls 20/14 row for calories KB swings 53/44 box jumps 24/20 H/R pushups20 seconds of work followed by 10 seconds of rest. 8 intervals per movement. 1 minute rest between movements. Score is lowest rep/calorie count on each given movement. Add all 5…
Main – CrossFit View Public Whiteboard Metcon (Time) Veronica Matautia Athlete Spotlight WOD “This Lady Lifts!!” 5 RFT 20 Deadlifts 165/115 15 Situps 10 Power Cleans 165/115 15 Situps 30 minute time cap
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Work For Time: 100 Deadlifts 185/125 100 Wallballs 100 Back Squats 95/65 100 KB Swings 53/35 100 KB SDLHP 53/35 100 Double Unders 1000 Meter Row Rx+ 10 Muscle Ups (Rings or Bar) Work can be completed any way decided by the partnership in sets/reps,…