Main – CrossFit View Public Whiteboard Metcon (Time) Sprint wod 250 meter row Then 2 rounds of 10 wall balls 10 kb thrusters 44/35 (5R 5L) Back Squat (1 rep max) Spend 20 minutes building to a 1 rep max. Metcon (AMRAP – Rounds) Emotm for 12 minutes Even 15 wall balls Odd 30 DU3×1…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) Sprint WOD 400 m Run 20 Push-ups 30 Air Squats 400 m Run Metcon (Weight) E90S for 15 mins (10 sets) 1 SqSn Record heaviest single lift. If PR record under extra perfomance. Metcon (Weight) Front Squat…
Main – SWOD View Public Whiteboard Metcon (Weight) E2MOTM for 20 minutes, build to a 1RM on the following Complex: Squat Clean Front Rack Lunge Right Front Rack Lunge Left Push Jerk Split Jerk then…. E@MOTM for 20 minutes, build to a 1RM on the following complex: Power Clean Hanging Power Clean Hanging Squat Clean…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 400m Run 20 OHS 95/65 10 Bar Facing Burpees Metcon (Time) 4 RFT 5 ring dips 10 hspu with ab mat 15 pull-ups 20 sit-ups
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm Kneeling KB Press Metcon (Time) Sprint WOD 400m Run 20 OHS 95/65 10 Bar Facing Burpees Metcon (Weight) Bent over BB Row 8-8-8-8-8 5 heavy sets. Record total weight moved over the 5 sets. Metcon (AMRAP – Reps) E2Mins…
We had a fantastic One Year Anniversary Throwdown. Thanks to all the athletes and sponsors. Can’t wait to see what this next year brings us! Team Winners 2rd Place Crossfit Zion 1st Place Crossfit Blackridge 3rd place Crossfit Black Ridge Men’s Division winners 2nd place Mack Brown 1st place Matt Clifford …
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Sprint wod 4 minute amrap 22 air squats 11 push-ups Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″women 44kb, 75lb pp, 20in box
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Scott’s Press (behind the neck snatch grip strict press in a full squat) Metcon (Time) Sprint WOD 3RFT 15 Jumping Squats 75/55 15 Sit-ups Metcon (Weight) Skillz and Drillz E2M for 10 mins (5 Sets) 2 unbroken times through complex: 1…
Main – SWOD View Public Whiteboard Metcon (Weight) Deadlift E2M for 20min 3 DL touch and go repsStart first set at 50% of 1RM. Every 2 mins increase by 5% of 1RM. Record heaviest 3 rep touch and go set. Metcon (Weight) Clean and Jerk Ladder E90S for 15 min (10 sets) 1 C &…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Double under development EMOTM for 5 minutes 40 seconds of DU 20 seconds rest Metcon (Weight) In 12 minutes Back squat 5×5 @75 of 1RM Metcon (AMRAP – Reps) 8 minute amrap 30 air squats 30 TTB 30 wall balls 20/14 30 alternating lunges 30…