Main – CrossFit View Public Whiteboard Metcon (No Measure) skill development emotm 8 minutes even- 40 DU (or 30 seconds work) odd- 20 sec wall facing hand stand hold Metcon (AMRAP – Rounds and Reps) 20 minute amrap 100 DU 75 air squats 50 burpees 25 get up situps3×1 singles
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 3 Behind the Neck Press from a full squat WupWOD (No Measure) 300 m Row 30 Push-ups 30 Jumping Squats 45/35 Metcon (Weight) Skillz and Drillz EMOTM 7 mins 1 SqClThusters 3 sec pause @ bottom of squat and 3/4…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 5 Narrow Grip OHS WupWOD (No Measure) For Time: 40 WBs 40 DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 Sq Sn 3 sec pause @ 2 in off ground, knee, and full squat catch build up weight…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) partner wod 30-20-10 ring dips pushups RX plus 400 meter run with med ball 30-20-10 kb swings kb snatch 53/35 RX plus 400 meter run with med ball “Annie 50-40-30-20-10 double unders situps3×1 singles partition reps as needed partners share one med ball on run…
Main – CrossFit View Public Whiteboard Shoulder Press (6×3) every other minute for 6 sets 3 strict press weight has to be taken from the floor. score is single heaviest set of 3 reps Metcon (Time) FT: 20 OHS 40 push press 60 dead lift 40 push press 20 OHS 95/65
Main – SWOD View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 minute amrap partner wod 30 double unders 15 power snatches 75/553×1 singles partners partition as needed. There will be exactly 8 minutes rest between metcons Metcon (AMRAP – Rounds and Reps) 6 minute amrap partner wod 5 wall balls 20/14 5 burpeespartners…
Main – CrossFit View Public Whiteboard Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed. Metcon (Time) 10 RFT: 10 box…
Main – SWOD View Public Whiteboard Metcon (Weight) Every 2 mins for 20 mins 3 front squats increase weight throughout
Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 200 meter run 50 double unders 10 burpees3×1 singles 15 minute time cap Back Squat (8-8-8-8) Build to 1×8 max. Start light but do 4×8 You can use squat racks or partners to lift weight to your back. rest 2-3 minutes between sets