Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3 x 5 Scott’s Press (behind the neck snatch grip press in full squat) Metcon (Time) Sprint WOD 400m Run 21 Thusters 95/65 Metcon (Weight) Skillz and Drillz E90S for 9 mins 1 High Hang SqCl 1 Hang SqCl 1 SqCl 1…
Main – SWOD View Public Whiteboard Front Squat (6-6-6-6-6-6) try to move as much weight as possible over 6 sets. full stop pause at the bottom of each rep
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 4 RFT: 200 meter sprint 1 minute restscore is total time including rest Metcon (Time) 3 RFT 10 manimals 45/25 15 pull-ups 20 push-ups 1 minute restrest included in time
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3 x 5 NG OHS Metcon (Time) Sprint WOD 4 RFT 7 Power Snatch 75/55 7 TTB Metcon (Weight) Strict Shoulder Press 3-3-3-3 Score is total weight moved Metcon (Weight) Deadlift 5-5-5-5 Score is total weight moved Metcon (Distance) Gymnastics – 7…
Main – CrossFit Kaelee Clifford spotlight WOD View Public Whiteboard Metcon (Time) Sprint WOD Couplet 4 Rounds 10 WBs 20/14 5 Burpess 3 mins Rest 3 Rounds 10 KB Swings 53/35 30 DUs Metcon (Time) FT: 30-20-10 back squats 135/95 TTB situps
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) Sprint WOD Couplet 4 Rounds 10 WBs 5 Burpess 3 mins Rest 3 Rounds 10 KB Swings 53/35 30 DUs score includes rest time Overhead Squat (3-3-3-3-3) Five full sets. Move as much weight as possible over…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Filthy Fifty Double For Time: 100 Box jumps, 24″ 100 Jumping pull-ups 100 Kettlebell swings, 1 pood 100 steps Walking Lunge 100 Knees to elbows 100 Push press, 45# 100 Back extensions 100 Wall ball shots, 20# 100 Burpees 100 Double unders Time As a…
Main – CrossFit View Public Whiteboard Metcon (Weight) Strength: Weighted Chin ups 2-2-2-2-2 Metcon (Time) Cashin 400m run 5 rounds 95/65 5 Power Snatch 10 Overhead Squat 15 Bar Facing Burpees Cashout 400 m run Runs are included in time Rx + 115/75 and 800m runs
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 300m Row 30 Pullups Metcon (Weight) Skillz and Drillz E90sec for 6 min 1 German PC (5 sec counts) 1 SqCl (full Speed) Increase Weight throughout Back Squat (1-1-1-1-1-1-1) Build to a 1RM EMOTM (10)…
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…