Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/355 minute time cap Deadlift (6×4) 4 dead lifts every 2 minutes for 12 minutes build to a 1×4 max. Partner up and share weight if class size is large. Metcon (AMRAP – Rounds and Reps) 10 minute…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm One Knee KB Press (10 reps each arm) Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/35 don’t use heavier WB/KB. Go for speed. Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 HHSqSnatch 1 HSqSnatch…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD For Time 40 Squats 20 Burpees5 minute time cap Metcon (No Measure) gymnastics skills emotm for 6 minutes even- 30 sec wall facing hand stand hold odd-30 seconds accumulated ring L-sits Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) WupWOD For Time 40 Squats 20 Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 SqCl + 3 sec hold at bottom of squat 1 Split Jerk + 3 sec hold in catch Increase Weight throughout…
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Even minutes – 8 Front Rack Lunges Odd minutes – 30 sec AMRAP Bent Over Barbell Rows with the same weight used in Front Rack Lunges
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats6 minute time cap Paused Front Squat (3-3-3-3-3-3) Every 90 seconds for 6 rounds. score is heaviest single complex. increase weight as needed Metcon (AMRAP – Reps) EMOTM for 10 minutes Even- 30 seconds max DU Odd- 30 seconds…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats Metcon (Weight) Skillz and Drillz EMOTM 6 mins Full speed PS. Hold 5 seconds in PS receiving pos (3/4 squat),5 seconds down to full OHS and 5…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 3 RFT 10 wall balls 20/14 5 SqCl 95/65 5 Bar Facing Burpees5 minute time cap Squat Clean (1-1-1-1-1) spend 15 minutes trying to set a 1RM Metcon (Time) 3RFT: 5 C&J at 80% of 1RM squat clean 10 HSPU with ab mat 200 meter plate…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Scott’s Press (behind the neck snatch grip press from full squat) Metcon (Time) WupWOD 3 RFT 10 WBs 5 SqCl 95/65 5 Bar Facing Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins Snatch Grip DL 3 Sec pause at 2…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Ascending Clock: 1 Mile Run (after completing the run, start exercise based on the clock.)* Minutes 5-10: AMRAP double unders Mins 10-15: AMRAP situps Mins 15-20: AMRAP KB Swings (53/35) Mins 20-25 AMRAP Burpees Mins 25-30 AMRAP Hang Cleans at 95/65…