150101
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 80 kb swings 53/35 60 alt jumping lunges 40 burpees (25lb plate) 20 kb thrusters 53/35 (10R/10L) 40 burpees (25lb plate) 60 alt jumping lunges 80 kb swings
141231
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 20 pushups 15 power cleans 95/65 10 situps 5 minute amrap 20 air squats 15 STOH 95/65 10 K2E 5 minute amrap 20 pushups 15 dead lifts 95/65 10 situps 5 minute amrap 20 air squats 15 OHS 95/65…
141231
Main – Comp WOD View Public Whiteboard Metcon (No Measure) SqSn Practice 30 reps at 80% of 1RM Metcon (No Measure) CFBR’s 4 METCONs Metcon (AMRAP – Reps) DU Practice 90 sec on, 30 sec off for 8 mins (4 rounds)
141230
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 16 minutes even- 30 seconds wall balls odd- 30 seconds back squats 95/65for total reps Metcon (Weight) E3M for 15 minutes ( 5 sets) 5 back squatsChoose a heavy barbell weight and stay with it through the 5 sets. Take weight from the…
141230
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) Metcon (No Measure) CFBR Tues WODs Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) Accumulate 5 mins of Handstand Hold (wall facing)
141229
Main – Comp WOD View Public Whiteboard Metcon (No Measure) SqCl Practice 10 reps @ 60% of 1RM 10 reps @ 70% of 1RM 10 reps @ 80% of 1RM 5 reps @ 90% of 1 RM Metcon (No Measure) CFBR sprint WOD and METCON Metcon (Calories) Tabata style Row for 8 mins (back to…
141229 Gordie Dotson Spotlight WOD
Main – CrossFit Gordie Dotson JR spotlight wod View Public Whiteboard Metcon (Time) sprint wod: 2 rounds for time: 6 TGU 53/26 (3R/3L) 40 DU 3×1 singles Metcon (Time) E3M for 18 minutes (6 rounds) 2 squat cleans 185/125 30 DU 200 meter run 3×1 singles Score is your slowest round. If you cant make…
Partner “Eva”
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner Eva: With a partner complete the work however you see fit to divide it, with only one person working at a time. 5 Rounds for Time: Run 800 meters 30 Kettlebell swing, 53/35 30 Pull-ups Time Rx+ if both partners run 800m each round…
141226
Main – Comp WOD View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) Metcon (AMRAP – Reps) 5 sets of Max Effort unbroken sets Thrusters 115/75 Pull-upsRest as needed in between sets. Metcon (No Measure) Friday CFBR WOD
141226
Main – CrossFit Only one class Friday morning at 9:30. No kids please. I’m training myself and thought I’d invite anyone who wants to join me. View Public Whiteboard Metcon (Weight) E2M for 10 minutes (5 sets) bar complex -squat clean -hang squat clean -split jerk score is heaviest single complex Metcon (Time) FT: cash…