Main – Saturday FREE CrossFit choose the scaled or RX Wod View Public Whiteboard CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk CrossFit Games Open…
Main – CrossFit View Public Whiteboard Overhead Squat (5-5-5) in 15 minutes perform 3 heavy sets of 5 reps attempting a 3 rep max if feeling good. Take weight from the rack. Does not include warm up sets. Record single heaviest set. Metcon (AMRAP – Rounds and Reps) 12 minute amrap 8 manimals 45/25 8…
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 minute amrap 40 double unders 15 decline push-ups w/20in box 7 ring dips 200 meter run3×1 singles
Main – CrossFit On Thursday night at 6pm we will watch the Crossfit open 15.1 launch and do that WOD at 6:30pm right after, Everyone is welcome to join us at the box! View Public Whiteboard Metcon (AMRAP – Reps) emotm for 6 minutes even-30 seconds box jumps 30/24 odd-30 seconds L-sit (ring) accumulate 30…
Main – CrossFit View Public Whiteboard Shoulder Press (1-1-1-1-1) spend 15 minutes building to a 1RM from the racked position Deadlift (3-3-3-3-3) spend 20 minutes building to a 3RM T&G
Main – CrossFit Content Marshall spotlight wod! View Public Whiteboard Metcon (Time) sprint wod 3 rounds 7 power cleans 95/65 7 push press 7 pull-ups Metcon (AMRAP – Reps) 4 rounds for total reps 60 seconds calorie row 60 seconds kb swings 53/44 60 seconds wall balls 20/14 60 seconds power cleans 95/65 30 seconds…
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 mins 10 WBs 20/14 10 DLs 185/125Both exercises each min Metcon (No Measure) CFBR Mon METCON Metcon (Time) 7 Rds for time: 3 Power Snatch 135/95 30 DUs
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner wod 5 RFT: 75 jumping squats 45/35 50 russian twists 25/15 25 OH lunges 25/15 then: 20-40-60-80-100 double unders situpsPartition reps as needed with one partner working at a time. Partners may each have their own barbells
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 minute amrap 10 snatches 75/55 10 hspu (ab mat) 10 air squats 5 minute amrap 10 snatches 95/65 10 C2B 10 air squats 5 minute amrap 10 snatches 115/75 10 hspu 10 air squats 5 minute amrap 10 snatches 135/95 10 C2B 10 air…
Main – Comp WOD View Public Whiteboard Deadlift (3 x 15) warm up sets not included. rest at least 3 mins in btwn sets Metcon (Time) For time: 4 rounds 10 Power Snatch 95/65 30 DUs Rest 2 mins 4 Rounds 10 OHS 95/65 10 C2B Rest 2 mins 4 Rounds 10 Thrusters 95/65 10…