141225
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Rest Day Merry Christmas
141224
Main – CrossFit 12 days of Christmas wod View Public Whiteboard Metcon (Time) FT: 1 power snatch 2 STOH 3 front squats 4 power cleans 5 wall balls 20/14 6 burpees 7 pullups 8 kb snatch 53/35 (4R/4L) 9 dead lifts 10 OHS 11 TTB 12 calorie row 75/55 RX 115/75 RX PlusPerformed like the…
141224
Main – Comp WOD View Public Whiteboard Clean and Jerk (1-1-1-1-1-1-1) Metcon (No Measure) 12 Days of Christmas METCON
141223
Main – CrossFit View Public Whiteboard Squat Snatch (1RM) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 6 squat snatches 12 strict chin-ups 18 plyo pushups 45/25 200 meter run 95/65run counts for nothing modify chin-ups with jumping negatives.
141223
Main – Comp WOD View Public Whiteboard Squat Snatch (1-1-1-1-1-1-1) Metcon (Weight) 5 x 5 Weighted Ring Dips Metcon (No Measure) Both CFBR WODs
141222
Main – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 box jumps 24/20 back squats 95/65 2 minutes rest 21-15-9 push press 95/65 back squats 2 minutes rest 21-15-9 pullups back squatsthe rest is exactly 2 minutes between couplets.
141222
Main – Comp WOD View Public Whiteboard Front Squat (5-5-5-5-5) Deadlift (3-3-3-3-3) Metcon (No Measure) Skillz and Drillz 10 mins of hand stand walk development Metcon (No Measure) Crossfit Black Ridge Mon Metcon
Chief
Main – Saturday FREE CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
141219
Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 30 minutes even: 2 squat cleans 2 push jerk 2 OH squats odd: 10 wall balls 20/14 1 ring muscle up RX plusyou choose the load, score is total barbell weight lifted (example.. 15x100lbs=1500) its only RX if you complete 10 WB’s everytime
141219
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E45S for 20 reps 1 Split Jerk at 55% of 1 RMWork on speed and footwork/stability Back Squat (3-3-3-3-3) Metcon (No Measure) E45S for 10 runs 1 prowler push length of gym 45/25 Metcon (Time) Sprint WOD 3 RFT 10 push-ups 2 rope climbs…