Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes 30 seconds on 30 seconds off Double undersscore is total reps Workouts are seperated by 1 minute rest. Metcon (Weight) EMOTM for 5 minutes 30 seconds on 30 seconds off front squatsScore is total pounds lifted. You choose the weight on…
Main – CrossFit View Public Whiteboard CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar
Main – SWOD View Public Whiteboard Drop Snatch (build to 1RM) spend 15 minutes building to 1RM Halting Snatch Grip Deadlift (3×5) Use weight that is near 1RM snatch weight. Spend 10 minutes working technique Snatch (spend 15 minutes building to 1RM) Focus on speed under the bar after exploding from the hips. Looking for…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 15-10-5 Strict HSPU (ab mat RX) deadlift 245/155 rest exactly 5 minutes then: 15-10-5 clean and jerk 135/95 ring dipsscore is total time including the rest
Main – Endurance WOD View Public Whiteboard Metcon (Distance) Interval Workout 5 Minutes at race pace 2:30 off 6 Minutes at race pace 3 minutes off 7 Minutes at race pace
Main – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM 10 minutes 5 Push Press 115/85 5 Alt. front rack Lunges 115/85 Complete both moves on each minute Metcon (Time) Spotlight WOD for Coach JJ (Jared Jones) His Favorite CrossFit moves: 2 RFT 200 M Run 25 Wall Balls (20/14) 25 KB Swings (53/44) 25…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 100 Double Unders (3/1 exchange) 90 Lunges 800 Meter Run 70 Situps 60 Wall Balls (20/14) 50 KB Swings (53/44) 400 Meter Run 30 Hand-Release Pushups 200 Meter Run 10 Burpees All reps of each exercise must be completed before moving on to the next…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Hero Wod “McGhee” male/male female/female 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″Partition reps as needed. Ladies RX weight is 185lbs and 20 inch box. Chest touches ground on push-ups.
Main – SWOD View Public Whiteboard Shoulder Press (5-4-3-2-1) Back Squat (5-4-3-2-1) perform all sets and record 1RM on both lifts.
Main – CrossFit View Public Whiteboard Metcon (No Measure) Every minute, on the minute, for 10 minutes: Minute 1 – Strict Handstand Push-Ups x 6 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each…