Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) ENDURANCE “Helanancy” 4 RFT: 400 meter run 15 over head squats 95/65 21 kb swings 53/35 12 pullups25 minute time cap Metcon (Time) STRENGTH “GRACIBELLE” For time: 30 snatches 30 clean and jerks 135/9510 minute time cap Metcon (AMRAP – Rounds and Reps) OPEN DIVISION…
Main – CrossFit View Public Whiteboard () Metcon (No Measure) strength emotm for 5 minutes bar complex of 1 squat clean 3 front squatsmoderate weight / focus on form Metcon (AMRAP – Reps) 90 seconds work 30 seconds rest for 2 rounds get up setups wall balls 20/14 box jumps 24/20
Main – Comp WOD View Public Whiteboard Back Squat (5 x 3) Warm up sets not included Metcon (No Measure) CFBR Fri WOD Metcon (Calories) 12 min running clock 1 min cal row 1 min 15 KB swings 53/44Total Calories rowed is the score. If the 15 reps of KB Swings is not accomplished within…
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (Time) 3 RFT 250m row 50 double unders 40 air squats on med ball 12 hspu (ab mat)3×1 singles
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E2M for 20 mins (5 sets of each exercise) 1st – 3 DL @ 80% of 1 RM 2nd – max effort body weight Bench Press Metcon (No Measure) CFBR Thurs WOD Metcon (Time) Sprint WOD 3 RFT 3 PC 165/110 5 Burpee Box Jump…
Main – CrossFit View Public Whiteboard Hang Snatch (5×2) E2M for 5 rounds. Complex is unbroken, add weight throughout. Catch is in a squat. No power catch position. Deadlift (3×3-3×2-3×1) E2M for 9 rounds add weight throughout, attempt a 1RM
Main – Comp WOD View Public Whiteboard Metcon (No Measure) HSqSn 30 reps @ 60% of 1 RM Snatch Thruster (5 x 5) Warm up sets not included. Metcon (No Measure) CFBR Wed WOD Metcon (AMRAP – Reps) EMOTM for as long as possible 20 WBs
Main – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 3 snatch balancekeep it light working on speed under the bar. Metcon (Time) Helenancy 4 RFT 400 m Run 15 OHS 95/65 21 KB Swings 53/35 12 Pull-ups
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Split Jerk 30 reps at 50% of 1 RM. 3 second hold in catch position. Shoulder Press (5 x 3) 2 sec pause at top and full stop pause at bottom Metcon (No Measure) CFBR Tues WOD
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 45 minutes 10 burpeesif you fail under 5 minutes perform 1000m row, 100 air squats, 50 burpees. if you fail under 10 minutes perform 1000m row, 100 air squats if you fail under 15 minutes perform 1000m row If you finish you’re a…