150331
Main – CrossFit View Public Whiteboard Push Press (2-2-2-2) spend 12 minutes building to a 2 rep max Metcon (AMRAP – Reps) 12 minute amrap cash in: 20 STOH 155/105 5 STOH 185/125 Then: 20 air squats 15 Kb swings 53/35
150330
Main – CrossFit View Public Whiteboard Metcon (Time) 5RFT: 5 wall walks 10 toes to rings 400 meter run
150328
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Run 800 meters 20 Alternating KB Snatches 20 KB Swings 20 KB SDLHP 20 Burpees 20 KB SDLHP 20 KB Swings 20 Alternating KB Snatches Run 800 meters Kettlebell weight 53/35 30 Minute Time Cap 2 Options to Rx+ -wear a weighted vest -KB weight…
150327
Main – CrossFit View Public Whiteboard CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
150326
Main – CrossFit 10 minutes of group mobility. Anyone who wants to watch the live announcement of 15.5 can join us at the box at 6pm. View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 4 snatch grip dead lifts (use a heavier weight then your personal 1RM snatch) then rest 2 minutes emotm…
150325
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 wallballs 20/14 5 cleans 115/75 5 burpees Metcon (Weight) Strength E90S for 6 rounds 2 power cleans score is total combined weight lifted over all sets
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Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 5 minutes 30 seconds on 30 seconds off double unders Metcon (AMRAP – Reps) TABATA Tuesday thrusters 95/65 calorie row over head alternating lunges 96/65 box jumps 24/2020 seconds on 10 seconds off for 8 intervals per movement. Rest one minute between movements.…
150323
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod FT: 30 ab mat sit-ups 20 Russian twists 53/35 10 TTB Metcon (Time) 3 RFT: 10 TTB 20 front squats 95/65 30 ab mat sit-ups 200 meter run
150321
Main – Saturday FREE CrossFit choose one of these 2 WOD’s Also cash out with: 100 pushups 100 air squats View Public Whiteboard CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6…
150320
Main – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds perform 1 complex of 1 squat clean 1 front squat 1 split jerkadd weight throughout, score heaviest single comlpex Metcon (AMRAP – Reps) parnter wod 20 minute amrap 100 wall balls 20/14 100 bench press 135/85 100 H/R pushups 100 pullupsOne partner must…