Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 4 FS 115/75 3 Bar Facing BurpeesBurpees face the bar and jump the bar with 2 feet. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 3-6-9-12-15-18… Ect. Box jumps 24/20 Thrusters 95/65 200 m run after every round
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 1: Metcon (Time) 9-11-2001 commemoration WOD 9 RFT 11 back squats 20 sit-ups 1 rope climb RX 135/8540 minute time cap Rope climb modification is 2 wall walks.
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Scott’s Press (behind the neck strict press in full squat) Metcon (Time) WupWOD 5RFT 100 m Row 10 push-ups Metcon (Weight) Skillz and Drillz EMOTM 6 mins 2 HHSqCl 1 Split Jerk w/3 sec pause in the catch increase weight throughout…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 21-15-9 WBs DUs3×1 singles Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCoaches hold strict RX standards to athletes.
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) WupWOD 21-15-9 WBs DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 SqSn 3 sec pause at 2in, knee, mid-thigh, and full squat catch increase weight throughout Overhead Squat (1-1-1-1-1) build up to 1 RM EMOTM…
Main – SWOD View Public Whiteboard Metcon (10 Rounds for weight) Every 2 mins for 20 mins (10 sets) 1 SqCl 4 FS Use between 65-70% of FS 1 RM Can change weight throughout
Main – CrossFit View Public Whiteboard Metcon (Weight) Every other minute for 12 minutes 3 hang squat snatch 3 bar facing burpees3 squat snatches will be unbroken. Score is heaviest single complex. If you miss a lift you can try again within the 2 minute period as long as you finish the burpees as well.…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) WupWOD for time: 400 m Run 20 HPC 115 Deadlift (12) Every 90 sec for 18 mins (12 sets) 1 DL @ 90% of 1 RM EMOTM (10) 10 mins Even – 30 sec AMRAP pistols squats…
Main – CrossFit Tommy ‘Iloa spotlight WOD View Public Whiteboard Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqClDo complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack…