Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Snatch 50 reps at 50% of 1 RMWork on speed and footwork Metcon (No Measure) CFBR Tues WODs Metcon (AMRAP – Reps) 12 min running clock 3 min AMRAP Pullups 3 min AMRAP pushups 3 min AMRAP pullups 3 min AMRAP Pushups
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 3) Metcon (No Measure) CFBR Monday WODs Metcon (AMRAP – Reps) In front of a 12 min running clock 3 min AMRAP strict HSPUs 3 min AMRAP DUs 3 min AMRAP strict HSPUs 3 min AMRAP DUs
Main – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 5 paused front squatschoose a weight that you can have great form. 2 second pause on bottom. take weight from floor Metcon (Time) FT: 150 wall balls – every time you pause, stop, or drop the ball preform 10 sit ups before…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP: 40 Squats 30 Situps 20 Pushups 10 Pullups During the duration of the wod, you must complete two separate 500m rows. Rx+ Wear a weight vest
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emotm for 10 min 10 kb goblet squats 53/35 then remainder of minute max effort box jumps 24/20. Score is total box jumps Rest 3 minutes Emotm for 10 minutes 10 DL @135/95 then remainder of minute max effort box jumps 24/20. Score is total…
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) Metcon (Time) Sprint WOD 400m Run 21 OHS 95/65 Metcon (Time) ForTime: 8 Rounds of Cindy 5 pullups 10 pushups 15 squats rest 3 mins 100 DUs 50 Situps 80 Dus 40 Situps 60 DUs 30 Situps 40 DUs 20 Situps Rest 3…
Main – Comp WOD View Public Whiteboard Back Squat (5 x 3) Metcon (AMRAP – Rounds) EMOTM for10 mins 8 pistols (4 on each) and 1 legless rope climb Metcon (No Measure) CFBR Thursday WODs Metcon (Time) For Time: 20 burpee Ring MUs modification 40 burpee TTB
Main – CrossFit coaches spend 10 minutes on mobility View Public Whiteboard Metcon (AMRAP – Rounds) A: E90S for 5 rounds 9 push-ups 9 wall ballschoose warm up wod “A” or “B” to do with class since several athletes cannot do bar muscle ups. Metcon (AMRAP – Rounds) B: E90S for 5 rounds complex is…
Main – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds complex unbroken 3 power snatches 3 OHS 15 double unders 75/55 3×1 singles CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Squat Clean and Jerk 30 reps @ 80% of 1 RMNo time component Metcon (AMRAP – Reps) 5 sets of max effort unbroken attempts of both exercises: Strict Behind the Neck Pullups Strict Ring Dips Metcon (No Measure) CFBR Wed WODs