Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 50 WBs Metcon (No Measure) E20S for 10 mins (30 reps) 1 SqClChoose a med/light weight to practice with. Probably btwn 95-135 for men and 65-95 for women. Metcon (Weight) E3M for 18 mins (6 sets) 6 FS w/2 sec pause…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 STOH 115/75 20 sit-ups 30 air squats Overhead Squat (2-2-2-2) Metcon (AMRAP – Rounds and Reps) 7 minute amrap 5 lateral box jump overs 24/20 10 wall balls 15 double unders3×1 singles
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 STOH 115/75 20 sit-ups 30 air squats Metcon (Weight) E2M for 20 mins (10 Sets) 3 T&G DLRecord heaviest set. Record PRs under extra performance. Metcon (Weight) E90S for 15 mins (10sets) 1 Sq Sn Nancy (Time) 5 Rounds for time of:…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 15 pullups 15 pushups 20 air squats 20 ttb Metcon (Weight) EMOTM for 10 minutes 10 over the bar burpees 1 squat cleanScore is total weight lifted. If you don’t make the burpees then you cannot attempt the clean each round. Both feet must leave…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 30 Jumping Squats 75/55 15 Bar Facing Burpees Metcon (No Measure) Strength E2M for 16 mins (4 sets of each) Even – 3 Back Squats Odd – 8 Push Press (from floor)Record PRs under extra performance Metcon (Time) 100 DUs 21 Thrusters 21 TTB…
Main – CrossFit View Public Whiteboard Metcon (Weight) strength EMOTM for 8 minutes 4 front squatsTake weight from floor. Score is total weight lifted. If you drop the barbell because of a failed front squat, you cannot retry that minute and a zero will be taken that minute. You may change the weight through the…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3RFT 3 Cl 6 FS 9 STOH 95/65 Metcon (Weight) Skillz and Drillz E90S for 6 mins 3 split jerks with 3 sec pause in catch pos.Can increase weight if successful with all three lifts with steady holds. Work on speed and drop. Metcon…
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) sprint wod EMOTM for 4 minutes 5 wall balls then, rest of minute is even-max effort situps odd- max effort pullupsscore is total pullups and get up situps Metcon (AMRAP – Reps) EMOTM 6 minutes even-30 seconds strict HSPU (ab mat) odd-30 seconds dead…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) sprint wod EMOTM for 4 minutes 5 wall balls then, rest of minute is even-max effort situps odd- max effort pullupsscore is total pull ups and situps Josh Fitts (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Snatches 7 OHS 8 C2B pull-ups 34…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner wod 6 rounds 4 minutes on-1 minute off station 1 250 meter row max effort wall balls 20/14 station 2 40 situps max effort power snatches 95/65 station 3 max effort burpeesscore is total WB+PS+burpees Partner wod, partition reps as needed, with…