CFE061814
Main – Endurance WOD View Public Whiteboard Metcon (Time) 2×800 with 1 min rest between Rest 3 min 1 mile Time Trial Rest 3 min 2×800 with 1 min rest between Score is total time (including rest)
140618
Main – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsopen workout wednesday
140617
Main – CrossFit View Public Whiteboard Metcon (No Measure) STRENGTH EMOTM for 10 minutes Even- 8 kb goblet squats 53/35 Odd- 8 kb thrusters 53/35 Metcon (Time) FT: 21-15-9-6-3 thrusters 95/65 pullups
061614
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 3 Rounds for Distance: 10 Minute Tempo Run (slightly faster than race pace) Rest 3 minutes
140616
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 1 mile run 100 burpees 100 double unders 100 situps 30 minute time cap3×1 singles
140614
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute AMRAP partner wod cash in: 30 OH alternating lunges, 45/25 then: 10 toes to ring 10 box jump overs, 20 inch 10 ground to over head 95/65 @ 6 minute mark 30 OH alternating lunges then: 10 toes to ring 10…
5k Time Trial
Main – Endurance WOD View Public Whiteboard Metcon (Time) 5k Time Trial
5K Time Trial
Main – Endurance WOD View Public Whiteboard
140613
Main – CrossFit View Public Whiteboard Front Squat (5×7) EMOTM for 10 minutes 7 front squats rest every other minute increase weight each round and on final minute go for max weight possible. Weight is taken from floor Metcon (Time) 5 RFT 200 meter run 11 front squats 95/65 4 over head squats 95/65
140612SWOD
Main – SWOD View Public Whiteboard Metcon (Weight) Strength: Back Squat 5×5 @ 70% of 1RM (All sets to be completed at 70%) Immediately after each set, complete 5 box jumps (30/24) Rest 2 mins b/w sets Record Weight Squated Metcon (Time) 8 Rounds for Time 6 Front Rack Alternating Lunges @70 % of 1RM…