140815
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes Double unders 30 seconds on 30 seconds off Metcon (Time) 3 RFT 10 wall walks 20 box jumps 24/20 40 situps 400 Meter run
SWOD 081414
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) 3-3-3-3 Box Squats 4-4-4 Tempo Back Squats (30X1) 2-2 Low-bar Back Squats 1-1-1-1-1 High Bar Back Squat 1 set of Max Effort unbroken air squats (This is your score)
140814
Main – CrossFit View Public Whiteboard Half Hour Dead Lift Challenge (AMRAP – Reps) Half Hour Dead Lift Challenge 315/175 RXAs many reps as possible in 30 minutes. Drop every bar from the top.
140813
Main – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restwomens #55 PP, 20in box #14 WB
140812
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Squat Snatch 1 rep top of every min if successful optional 2nd attempt at mid-minute If fail, must rest to top of next min Must complete 4 successful lifts to increase weight Weight increase every 4 mins Score total reps with weights…
140811
Main – CrossFit View Public Whiteboard Metcon (Time) Cash in one time 25 Push Ups Then 5 RFT (rounds for time) 5 Squat Cleans 155/105 10 Bar over Burpees 15 Wall Balls (20/14) 20 Sit ups 25 DUs (3 x 1 singles)30 minute time cap
140809
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner WOD: Rx weight 115/75 7 Rounds: 10 Snatch (alternate every rep) 10 Clean and Jerks (alt every 2) 10 Power Cleans (alt every 3) 10 Deadlifts (alternate every 5) Run 200 Meters (Rx+ if you both run with a med ball 20/14) Both Partners…
SWOD 080714
Main – SWOD View Public Whiteboard Metcon (Weight) 3-3-3-3 OHS 3-3-3-3 Snatch Balalce 3-3-2-1-1-1….. squat snatch
140806
Main – CrossFit View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (AMRAP – Rounds) EMOTM for 10 minutes even 6 HSPU (strict) odd 6 OHS @ 115/851 point for every minute of work completed. modification for strict HSPU is heavy strict shoulder press!
SWOD 140805
Main – SWOD View Public Whiteboard Power Clean Squat Clean Metcon (Weight) Spend 10 minutes building to a 1RM power clean. Spend 10 minutes building to a 1RM Squat clean For 20 Minutes EMOTM perform one cycle of the following complex without letting go of the bar at 70-75% of your IRM Squat Clean: 1…