150212
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) Metcon (No Measure) CFBR Thurs WOD Metcon (Time) 5 RFT 7 Box Jumps 30/24 7 Push Press 115/75
150211
Main – CrossFit View Public Whiteboard Metcon (Time) complete the following sets with 1 minute rest between couplets A: 500 meter row 30 situps B: 400 meter run 20 thrusters 45/35 C: 20 wall balls 20 second bar hang 60 second plank Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
150211
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) warm up sets not included Bent Over Row (5 x 5) warm up sets not included Metcon (No Measure) CFBR Wed WOD Metcon (Time) For Time: 10 Power Cleans 165/110 20 DUs 7 Power Cleans 40 DUS 4 Power Cleans 60 DUs 1…
150219
Main – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM 12 min (alternating minutes) Partner Banded Sprints (each person down and back) 6 TTB Metcon (Time) 21-15-9 Front Rack Alternating Lunges (75/115) Push Press (75/115) Rx is 9 Rope Climbs throughout the metcon at any time during your WOD
150210
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 200 m Run 21 KB swings 53/44 200 m Run 21 KB swings 53/44 200 m Run Metcon (AMRAP – Reps) 5 Max Effort Unbroken Sets of Each: Thrusters 135/95 C2Bno time component. rest as needed in btwn sets Metcon (No Measure) CFBR Tues…
150209
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 burpees 9 ring dips 9 wall balls 20/14
150209
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 5 Squat Cleans 95/65 5 Bar Facing Burpees 40 DUs Front Squat (5 x 5) Warm up sets not included Metcon (No Measure) CFBR Mon Metcon Metcon (Time) 20-15-10-5 Wall Balls Push-ups Rest 3 mins 20-15-10-5 TTB Ring Dips
150209
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Burpees 9 Ring Dips 9 Wall Balls (20/14) Metcon (Weight) 4 Rounds of the following: (For strength and core work after the metcon) -Front Squats (6-8 Reps) 60% of 1 Rep Max -200 M Farmer Carry KB, DB, or…
Saturday “Superbowl Stats” WOD
Main – Saturday FREE CrossFit Before the game last Sunday I decided specific game stats would make up the workout. Number of Rounds was total interceptions, Total offensive yards would be the rowing cash-in, Seahawks points were cleans, patriots points were thrusters, total turnovers were wall walks and total points were double undrers. View Public…
150206
Main – CrossFit View Public Whiteboard Back Squat (5 x5) build to a 5 rep max Metcon (Time) 6 power cleans 50 air squats 12 power cleans 75 air squats 18 power cleans 155/105