150226
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
150225
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…
150224
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
150223
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…
150223
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
150221
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
150220
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…
150220
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…
150219
Main – CrossFit coaches spend 10 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Reps) skill/strength emotm for 6 minutes even-50 DU odd- 15 pushups Metcon (AMRAP – Rounds and Reps) 15 minute amrap 25 wall balls thrusters 20/14 25 burpee step ups (alt legs)20in 25 kb swings 53/35 25 calorie row
150219
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