Main – SWOD View Public Whiteboard Bent Over Row (10-8-6-5-5-5) Metcon (No Measure) 14 min EMOTM Alternating movements Odd Minutes: 8 Bent Over Rows (use 5 rep max weight) Even Minutes: 20 Second Hollow Hold Metcon (No Measure) Tabata L- Sit CORE STRENGTH Sled Push 20 M (1-1-1-1-1) Sled Push 20 M
Main – CrossFit View Public Whiteboard Front Squat (3-3-2-2-1) Find 1RM in 15 minutes Metcon (AMRAP – Reps) 12 Minute AMRAP 25 thrusters 75/55 5 pullups 20 thrusters 95/65 10 pullups 15 thrusters 115/75 15 pullups 10 thrusters 135/85 20 pullups 5 thrusters 165/105 25 pullupsevery rep is a point. score is either the amount…
Main – Endurance WOD View Public Whiteboard Metcon (Time) 3 Rounds: 200, 400, 800 Rest exactly how long it takes you to complete each distance (For example if it take 45 seconds to run your first 200m, rest exactly 45 seconds before starting your 400. If the 400 takes 3:30, rest 3:30 before running your…
Main – CrossFit View Public Whiteboard CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk…
Main – SWOD View Public Whiteboard Deadlift (5×5) enter 1×5 T&G max Metcon (Weight) EMOTM for 10 minutes 1 rep @90% of 1RM
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute clock 200 double unders then with remaining time as many Front Squats as possible 135/95 3×1 singlesscore is total reps of front squats Metcon (Time) 2 RFT: 15 manimals 200 meter over head plate carry RX 45/25over head carry means that if you…
Main – Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds) Death by 10 meters Run 10 meters for whatever minute you are on. Continue until you can no longer finish the amount of work within the minute. (ie: minute 1 run 10 meters, minute 2 run 20, minute 3 run 30….. )
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps 90 seconds Push Press 115/75 90 seconds Burpees 90 seconds Pull-ups 90 seconds Wall Balls (20/14) 90 seconds Box Jump Overs 24/20 90 seconds rest
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) FT: partner WOD 1000 meter row 500/500 meter splits 100 thrusters 95/65 400 meter run 50 thrusters 95/65partition thrusters as needed. Both partners run together. 30 minute time cap