Main – CrossFit View Public Whiteboard Metcon (Weight) 3×10 weighted situpsscore is heaviest single set of 10 reps in a row. Metcon (AMRAP – Reps) Death by kb swings and burpees 53/44 cash out 800m runperform the required amount of kb swings first, then burpees. Score is total reps.
Main – CrossFit View Public Whiteboard Metcon (Time) weight loss fitness assessment FT: 400 meter row 30 kb swings 53/44 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#Open workout Wednesday!
Main – SWOD View Public Whiteboard Metcon (No Measure) EMOTM for 10 minutes EVEN- 3 push jerk ODD- squat cleanGo light and work on speed and drop stability. Squat Clean and Jerk (build to 1RM) make sure this movement is NOT a squat clean thruster. CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute…
Main – CrossFit View Public Whiteboard Snatch (build to a 1RM ) spend 20 minutes building to 1RM. Work on speed under the bar, and catching in a full squat. Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 9 HSPU 45/25 18 KB swings 53/44 50 DU 3×1 singles
Main – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM 5 minutes 1 bear complex 115/85 -power clean -front squat -push press -back squat -back press Metcon (Time) FT: 15-12-9-6-3 thrusters 115/85 bar facing burpees 200m run
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emotm for 30 minutes Even minutes 15 wall balls 20/14 odd minutes 12 burpees If you cant sustain the work load and miss a minutes worth of work then you are out. Every 7th minute is a rest minute. so rest top of…
Main – CrossFit View Public Whiteboard Deadlift (1×5@75% 1×3@85% 1xME@95%) record 1xME@95% reps are touch and go Metcon (Time) 2 RFT: 15 pull-ups 15 power cleans 185/135 15 wall balls RX plus option is substituting pull-ups for 3 rope climbs each round. You can only attempt RX plus if you can RX the power clean…
Main – SWOD View Public Whiteboard Push Jerk (1×5@75% 1×3@85% 1xME@95%) Record your 1xME@95% Take weight from racked position. Metcon (Time) 3RFT: 7 hang power snatch 135/95 25 second wall facing hand stand 14 burpees at 10′ target set target @10 inches above reach.
Main – CrossFit View Public Whiteboard Back Squat (Build to a 1×2 Max) spend 20 minutes Metcon (AMRAP – Rounds) Emotm for 20 minutes Even minutes- 7 back squats 115/85 Odd minutes- 12 kb swings 53/44Record total completed rounds of work. Every minute of finished work counts as a round.
Main – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″I was inspired by Regionals and decided that until further notice we will tackle a CF open wod every Wednesday for the next few months.…