Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) WupWOD for time: 400 m Run 20 HPC 115 Deadlift (12) Every 90 sec for 18 mins (12 sets) 1 DL @ 90% of 1 RM EMOTM (10) 10 mins Even – 30 sec AMRAP pistols squats…
Main – CrossFit Tommy ‘Iloa spotlight WOD View Public Whiteboard Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqClDo complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS 500m Row (Time) Max Effort 500m RowWupWOD Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqClDo complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP 10-20-30-40-50……. Burpees KB Swings 53/35 Weighted Situps 53/35 Every 5 minutes both partners must stop and complete 5 wall-walks before returning to the wod. (Only one partner working at a time except for the wall-walks. You may anchor your parnters…
Main – CrossFit View Public Whiteboard Metcon (Weight) Emotm 6 minutes 4 OHS @60% of 1RMDon’t try for 1×4 max. Just looking for good form and proper technique. Metcon (Time) FT: Cash in 800 meter run 3 rounds of 10 OHS 10 TTB Cash out 800 meter run 95/65Runs are included in time.
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 Narrow Grip OHS WupWOD (No Measure) 4 RFT 6 Thrusters 95 6 TTB Metcon (Weight) Skillz and Drillz EMOTM 7 mins 3 OHS w/3 sec pause @ bottom of squat increase weight throughout Back Squat (5 x 3) 3-3-3-3-3 Try for…
Main – SWOD View Public Whiteboard () Metcon (Weight) Push Jerk 5-4-3-2-1-1 Split Jerk 2-2-2-2- Back Jerk (snatch grip) 1-1-1-1-1 OHS 5-4-3-2-1-1-1……… score is 1rm ohs
Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 10 STOH 15 front squat 20 dead lift 115/75coaches spend 15 minutes on group mobility before warm up
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 SingleArm KB Press (one knee up, one knee on the ground, hold KB by handle, point bottom of KB toward ceiling) WupWOD (No Measure) For Time: 400 m Run 25 Squats 20 Push-ups 15 Pull-ups Metcon (Weight) Skillz and Drillz EMOTM…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 25 kb swings 53/44 25 thrusters 45/35 25 kb swings 25 thrustersClass will rest approx 10 minutes between wods Metcon (AMRAP – Reps) Strength/conditioning Emotm for 10 minutes even 15 wall balls 20/14 odd 15 kb swings 53/44score is total reps possible total of 150 reps