Main – Comp WOD View Public Whiteboard Front Squat (1-1-1-1-1-1-1) Build to one rep max Metcon (No Measure) CFBR Thurs WODs Metcon (AMRAP – Reps) 3 Unbroken TNG max effort attempts SqSn 95/65Rest 3 mins in between attempts 1-Mile Run (Time) Max Effort 1-Mile Run
Main – CrossFit sign up for the CrossFit open @ games.crossfit.com View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups
Main – Comp WOD View Public Whiteboard Bench Press (5 x 8) 3 second count down, 1 sec full stop pause, up as quickly as possible CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Metcon (Time)…
Main – CrossFit View Public Whiteboard () Metcon (No Measure) emotm for 10 minutes even- 8 goblet squats 53/35 odd 3 squat cleans 155/105 Metcon (Time) FT: 15 squat cleans 135/95 50 over head squats 45/35 15 squat cleans 135/95must use one barbell
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) 3 sec pause in bottom of each squat Metcon (No Measure) CFBR Tues WODs Overhead Squat (5 x 5) 5 sec pause at bottom of each squat Metcon (Time) For Time 35 burpees rest 1 min 35 burpees rest 1 min 35 burpees
Main – CrossFit “Presidents day WOD” View Public Whiteboard Metcon (Time) Partner WOD FT: “Collin” 6 Rounds for time: 400m Medball Carry 20#/14# 12 Push Press, 115#/75# 12 Box Jumps, 24″20″ 12 Sumo-Deadlift High-Pull, 95#/65#Both partners run every round. Both partners perform 12 reps of all movements each round as well.
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) 2 sec pause at top and bottom of each rep Metcon (No Measure) CFBR Mon Metcon Metcon (Time) For Time: 30 WBs 10 Pullups 20 WBs 20 Pullups 10 WBs 30 Pullups
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 500 Row (shared) 50 Over-Planking-Partner Burpees 50 Partner Wallballs 50 ft hand-stand walk(partneholding feet) 50 Partner Med-Ball Situps 50 Pushups with partner side-five 50 Partner Air-Squats 500 Row The rowing meters are shared between the partnership; all other exercises are 50 reps per partner
Main – CrossFit View Public Whiteboard Metcon (No Measure) Strength E2M for 4 rounds 10 back squats 135/95From floor Metcon (Time) FT: 40 DU 20 cleans 135/95 40 DU 40 air squats 40 DU 60 TTB 40 DU 80 sit-ups 40 DU 100 alternating lunges20 minute time cap
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Power Cleans 40 reps @ 185/125 Metcon (No Measure) CFBR Friday WOD Metcon (AMRAP – Reps) 5 Rounds for reps 1 min pull-ups 1 min DUs 1 min rest