Main – CrossFit View Public Whiteboard Metcon (Weight) 10 Minutes EMOTM: Choose a weight to allow you to perform 4 unbroken front squats. *weight must be taken from the ground ** Rx only if you complete all 4 reps unbroken through all 10 rounds. Metcon (AMRAP – Reps) 10 Minute AMRAP: 3-6-9-12-15-18-21……. Squat Cleans (95/65)…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 5 RFT: 400m Run* 30 KB Swings (53/35) 30 Pullups *Both partners must run each round, and both partners must be back from the run before starting the KB swings. KB swings and pullups can be partitioned any way.
Main – CrossFit View Public Whiteboard Metcon (Weight) 1RM weighted chin up Spend 10 minutes working up to and finding your 1 rep max chin-up Metcon (AMRAP – Reps) 12 Minute AMRAP 5 rounds of: 10 OHS (95/65) 30 Double Unders (3/1 exchange) then with remaining time…… DL (275/185) Score is total number of Deadlifts…
Main – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 5k RunThe gym will be closed for Pioneer day, but we would like to see everyone sign up for the 5k fun run in Hurricane.
Main – CrossFit View Public Whiteboard CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
Main – SWOD View Public Whiteboard Clean and Jerk (1 x 1) Metcon (AMRAP – Rounds) EMOTM 10 mins 1 C & J @ 90% of 1 RM Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
Main – CrossFit View Public Whiteboard Metcon (Time) 2 RFT 50 Thrusters (95/65) 50 Pushups 50 Box Jumps (24/20) 50 Situps Rx plus 115/75 Thrusters Time Cap 35 minutes
Main – CrossFit View Public Whiteboard Metcon (Time) “Corey Hickman’s Athlete Spotlight WOD” Run 400 M 20 KB Swings 53/35 10 Burpees 5 Pullups Run 800 M 40 KB Swings 20 Burpees 10 Pullups Run 400 M 20 KB Swings 10 Burpees 5 Pullups Run 800 M
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner WOD (Work/reps can be divided any way) 100 Pushups 90 KB Swings (53/35#) 80 Box Jumps (30/24) 70 Wall Balls 60 Pull Ups 50 Power Snatch (75/55#) 40 Clean and Jerk (115/75#) 30 Power Cleans (135/95#) 20 DeadLifts (225/185#) 10 Rope Climbs (Rx Plus)35…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOTM for 10 minutes 1 bar complex of: 2 back squats 1 over head squat RX 135/85score is rounds completed with a possible score of 10. weight is taken from the floor. Metcon (Time) 3RFT: 20 double unders 5 squat cleans 155/105 10 strict HSPU…