Main – Comp WOD View Public Whiteboard Squat Clean (5 x 5) Metcon (No Measure) CFBR Wednesday WOD Metcon (Time) 5 Rounds Maintain sub-1:30/1:45 row for as long as possible. 2 min rest in btwn rounds.As soon as numbers drop below 1:30/1:45 even for a split second stop the round. total time rowing is score.
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) double under flight simulator 5-10-15-20-25-30-25-20-15-10-5 -must do each set unbroken before moving on. -must break between sets -no modifying, this will be great practice. – 5 minute time cap Metcon (AMRAP – Rounds and Reps) 14 minute amrap 14 pullups 8 power cleans 135/95 12…
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) Bent Over Row (4 x 8) Metcon (AMRAP – Reps) 5 max effort unbroken sets of each MUs Push-upsRest as needed in between sets Metcon (No Measure) CFBR Tues WOD
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) 5 max effort unbroken sets of each (Lynne style) Strict HSPUs TTBRest as needed in between sets Metcon (No Measure) CFBR Monday WODs Metcon (Time) For Time: 100 KB Swings 70/53
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 7 minutes 3 front squats plus 1 push jerk 135/95Must take weight from the floor. Looking for a unbroken complex with excellent squat form. If this complex is to light then do a pause at the bottom of each FS. Metcon (Time) FT:…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) partner wod FT: Annie 50-40-30-20-10 Double-unders Sit-ups Grace 30 Clean and Jerks, 135# / 95# Diane Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsEach team can have 2 barbells.…
Main – CrossFit View Public Whiteboard Metcon (No Measure) strength E90 for 6 minutes 4 T&G power snatches 1 snatch balance 3 OHScomplex is performed without sitting the bar down. Start weight @50% of 1RM snatch. Add 5-10 pounds per round if you can. Metcon (AMRAP – Reps) 5 rounds of: 1 minute power snatch…
Main – Comp WOD View Public Whiteboard Back Squat (5 x 3) Metcon (AMRAP – Rounds) E90S for 6 rounds 1 SqCl 4 FR walking Lunges 6 BFBurpeesGo heavy on SqCl/Lunges Metcon (Time) 4 RFT 3 Strict HSPUs (25# plates) 1 Legless Rope Climb 12 TTB 1 min rest Metcon (No Measure) CFBR Fri WOD
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Rest DayWatch football. Write goals. Happy New Year.