140711
Main – CrossFit View Public Whiteboard Back Squat (5-4-3-2-1) Complete the listed rep sequence. Try to set a one rep max if feeling good. Metcon (AMRAP – Rounds and Reps) 12 minute amrap 5 HSPU 25plate 6 pull-ups 7 H/R push-ups
140710swod
Main – SWOD View Public Whiteboard Metcon (No Measure) snatch high pull (to chest) 8×1work on learning to pull a heavy weight with good form. Metcon (Weight) EMOTM for 5 minutes 2 squat snatchgo light with a weight you can maintain good speed under the bar and a weight that you have full depth on…
140710
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 800 meter run 5 muscle ups 50 wall balls 5 rope climbs 800 meter run bar or ring muscle ups allowedsub muscle ups with 20 pullups sub rope climbs with 10 wall walks (subs are not rx)
140709
Main – CrossFit View Public Whiteboard Metcon (No Measure) 8 sprints each 25 meter partner banded sprints. CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box…
140708swod
Main – SWOD View Public Whiteboard Squat Clean (5×1) Spend 15 minutes building to a 1RM. Do at least 5 attempts with 90 seconds rest between lifts. Metcon (AMRAP – Reps) 10 minute AMRAP squat clean @85% of 1RMas many reps as possible in 10 minutes
140708
Main – CrossFit View Public Whiteboard Clean and Jerk (5×1) Spend 15 minutes establishing a 1RM clean and jerk. Metcon (Time) 7 RFT: 10 jumping back squats 45/35 10 lateral burpeesto RX wod your feet must leave floor on the jumping back squats and for the lateral burpees must jump and land with 2 feet…
CFE 070614
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 8 Rounds: 30 seconds ME, 20 seconds off…
140707
Main – CrossFit View Public Whiteboard Metcon (Time) Athlete Spotlight Emily Wilson’s WOD 50-40-30-20-10 Power Clean 95/65 Sit Ups Double Unders3 X 1 Singles
140705
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 20 RFT: Partner WOD each partner completes a entire round of work before resting. 5 toes to bar 5 wall balls 20/14 5 box jumps 24/20 1 rope climb (RX PLUS ONLY)you can RX plus even if your partner chooses not to.
140704
Main – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run