Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA wall balls 20/14 row for calories KB swings 53/44 box jumps 24/20 H/R pushups20 seconds of work followed by 10 seconds of rest. 8 intervals per movement. 1 minute rest between movements. Score is lowest rep/calorie count on each given movement. Add all 5…
Main – CrossFit View Public Whiteboard Metcon (Time) Veronica Matautia Athlete Spotlight WOD “This Lady Lifts!!” 5 RFT 20 Deadlifts 165/115 15 Situps 10 Power Cleans 165/115 15 Situps 30 minute time cap
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Work For Time: 100 Deadlifts 185/125 100 Wallballs 100 Back Squats 95/65 100 KB Swings 53/35 100 KB SDLHP 53/35 100 Double Unders 1000 Meter Row Rx+ 10 Muscle Ups (Rings or Bar) Work can be completed any way decided by the partnership in sets/reps,…
Main – CrossFit View Public Whiteboard Metcon (Time) 10 power snatch 20 C2B 30 push press 40 double unders 50 second plank (RX+ is TTB) 40 double unders 30 push press 20 C2B 10 power snatch RX 95/653×1 singles RX plus is substituting plank for TTB
Main – SWOD View Public Whiteboard Turkish Get Up (2-2-2-2-2 ) Metcon (AMRAP – Rounds) EMOTM for 20 Minutes: Odd: 2 TGU (1 per arm) @60-75% of 1RM Even: 8 Alternating Pistol Squats
Main – CrossFit View Public Whiteboard Metcon (Weight) 5×3 front squats each squat is held up top for 5 seconds, 3 seconds down and 5 seconds in the bottom.Take bar from floor. Measure is single heaviest bar/complex weight completed. Metcon (Time) 4RFT 15 wall balls 15 burpees 15 situps
Main – CrossFit View Public Whiteboard Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsrest 5-10 minutes between wods Metcon (Time) FT: 21-15-9 Ring dips H/R push-ups
Main – SWOD View Public Whiteboard Metcon (Time) 800 meter run 40 back squats 135/95 1 mile run 40 air squats 800 meter run 40 back squats 135/95weight is from floor. 40 minute time cap
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20 minute AMRAP cash in: 200 DU 400 meter run then: 20 pull-ups 7 push jerk 135/95for total reps 3×1 singles
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 7 Rounds: 2 Minutes @ 10% faster than race pace 1 Minute Rest