Main – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 6 minutes complex unbroken 3 hang power cleans 3 front squats 115/75 Metcon (AMRAP – Rounds and Reps) Crossfit Cedar throw-down wod 0-3:00 minutes perform 2 rounds of 10 TTB 8 box jumps 20inch 6 hang power clean 115/75 3:00-6:00 2 rounds of 10…
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) Bent Over Row (5 x 5) Metcon (No Measure) CFBR Tues WODs Metcon (Time) For Time 100 Deadlifts 135/95
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) Metcon (AMRAP – Reps) 5 sets or max effort unbroken attempts of each exercise: Push Press 135/95 Strict Pull-upsRest as needed in between sets. No jerks; no kipping. Metcon (No Measure) CFBR Mon WODs
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 3RFT: 10 burpees 25lb plate 12 kb swings 53/44coaches please have the rig side of the gym for kb swings and the wall side for burpees. Athletes must walk back and forth alternating movements. Kb swing standard at full lockout position on top will be…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner WOD 25 minute amrap 50 burpee box jumps 20inch 75 dead lifts 185/125 125 double unders 200 meter run each 3×1 singlesPartition reps as needed with one partner working at a time. Both partners must return from run before starting…
Main – CrossFit View Public Whiteboard Metcon (Time) 3RFT: 30 front rack barbell lunges 75/55 40 situps 20 calorie row 100 air squats (on med ball) 30 min time capevery time you set down the bar on lunges perform 5 burpees before picking it up. No placing it on your back to rest it.
Main – Comp WOD View Public Whiteboard Metcon (Weight) E90S for 5 rounds 1 SqSn 4 OHS Metcon (No Measure) 4 sets of 10 (5 each leg) FR Lunges Metcon (No Measure) CFBR Friday WOD Metcon (AMRAP – Reps) 3 Rounds Max Effort Unbroken sets WBs3 mins rest in between sets. Total reps of 3…
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Reps) For reps: 1:30 max reps strict hspu (abmat) 30 seconds rest 1:30 max reps hollow rocks 30 seconds rest 1:30 max reps pushupsmodify strict hspu on a box. no kipping. Metcon (Time) 400 meter run 20 pull-ups 400…
Main – Comp WOD View Public Whiteboard Deadlift (3 x 3) Shoulder Press (5 x 5) Metcon (AMRAP – Reps) 2 Rounds 2 min pull-ups 2 min rest 2 min DUs 2 min rest Metcon (No Measure) CFBR Thurs WOD
Main – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 5 hang squat snatchesKeep weight light and work on speed under the bar. I would like T&G but reset if you drop the catch. CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches,…