141201
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Sprint WOD 300 m Row 30 Thrusters 45/35 Weighted Pull-ups (5-5-5-5-5) Back Squat (3-3-3-3-3) Metcon (No Measure) 18 min AMRAP 20 OH Lunges 20 Back Sq 400 m Run 45/35
141129
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner wod 24 minute amrap 3 Thrusters 95/65 5 Pull-ups 7 Sit-ups 9 SquatsPartners alternate rounds. modify pull-ups with jumping pull-ups
141128
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Build to heaviest unbroken complex 1 SqCl 2 FS then take off 15% and do one complex EMOTM for 8 mins Metcon (AMRAP – Reps) 8 min AMRAP 10 Plyo push-ups 45/25 10 Jumping squats 45/35 4 mins rest 4 min AMRAP DL 185/125Chest to…
141128
Main – CrossFit class times are 6 & 8am only. View Public Whiteboard Metcon (Weight) E2M for 12 minutes bar complex 1 squat clean 2 front squats 1 push jerkall movements are in one sequence without sitting the bar down. score is heaviest complex. Metcon (AMRAP – Rounds and Reps) 20 minute amrap 10 squat…
141127
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min AMRAP followed by 2 mins rest for each of the following exercises: KB Swings 53/44 Box Jumps 24/20 DUs Burpees WBs 20/14 Sit-ups Calorie Row 40 min running clock. new exercise every 6 mins.Score is total reps from all the exercises. Happy Thanksgiving.
141126
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 min AMRAP 5 OHS 95/65 5 Bar Facing Burpees 4 mins Rest 6 min AMRAP 10 Thrusters 95/65 10 TTB 4 mins Rest 6 min AMRAP 15 FS 95/65 15 DUs total reps from all 3 AMRAPs
141126
Main – Comp WOD View Public Whiteboard Deadlift (10-10-10-10) Barbell Row (10-10-10-10) Metcon (No Measure) 6 min AMRAP 5 OHS 95/65 5 Bar Facing Burpees 4 mins Rest 6 min AMRAP 10 Thrusters 95/65 10 TTB 4 mins Rest 6 min AMRAP 15 FS 95/65 15 DUstotal reps from all 3 AMRAPs score in regular…
141125
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 10 Handstand Pushups 1 Back Squat 155/115 9 Handstand Pushups 2 Back Squats 155/115 8 Handstand Pushups 3 Back Squats 155/115 7 Handstand Pushups 4 Back Squats 155/115 6 Handstand Pushups 5 Back Squats 155/115 5 Handstand Pushups 6 Back Squats 155/115 4 Handstand Pushups 7…
141125
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Clean & Jerk 8 min AMRAP @ 60% of 1RM 2 min rest 8 min AMRAP @ 70% 2 min rest 8 min AMRAP @ 80% Metcon (AMRAP – Reps) EMOTM for 10 mins Even – 10 ring dips Odd – 3 rope climbs…
141124
Main – CrossFit View Public Whiteboard Double unders in 60 seconds (AMRAP – Reps) Max double unders in 60 secondsEvery other minute for 6 minutes ( 3 times) attempt max double unders in one minute. Record single highest total. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 strict pull-ups 10 push-ups 15 air…