Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds for reps 1 min Power Snatch 135/95 1 min rest 1 min Strict HSPUs (25 plates) 1 min rest Metcon (No Measure) CFBR Friday Metcon Metcon (AMRAP – Reps) 5 Rounds for Reps 1 min C2B 1 min rest 1 min deficit…
Main – CrossFit coaches spend 10-15 minutes on mobility View Public Whiteboard Metcon (Time) sprint wod 20 thrusters 45/35 200 meter run 20 thrusters 45/35 CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″
Main – Comp WOD View Public Whiteboard Overhead Squat (5 x 5) Warm up sets not included. CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Metcon (No Measure) Rowing 4 x 500m 90…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 5 minutes double unders 30 seconds on 30 seconds off Metcon (AMRAP – Reps) for max reps: 1 minute situps 1 minute pull-ups 2 minutes rest 2 minutes box jumps 24/20 2 minutes kb swings 53/44 2 minutes rest 1 minute situps 1…
Main – Comp WOD View Public Whiteboard Metcon (Weight) 5 x 5 German Power Cleans5 sets of 5 full reps 5 sec hold in Power Clean Catch 5 secs lowering into squat 5 sec hold at bottom of front squat as fast as possible out of squat 5 sec return TNG record heaviest complex Metcon…
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) 2 sec pause in bottom of each squat Metcon (No Measure) CFBR Tues Strength and Metcon WODs Metcon (Time) 5 RFT 10 DL 225/150 1 Legless Rope Climb
Main – CrossFit View Public Whiteboard Bench Press (4×6) build to a 6 rep max, but make all 4 sets heavy. rest 2-3 minutes between sets. Metcon (Time) 4 RFT: 22 wall balls 20/14 22 pushups 200 meter run
Main – CrossFit View Public Whiteboard () Metcon (Time) “Kalsu” FT: 100 thrusters 135/85 emotm perform 5 burpees then fill remaining time with thrusters. 45 minute time cap. Don’t quit! scale burpees or thruster weight if needed.
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) warm up sets not included Metcon (No Measure) CFBR Mon WOD Metcon (AMRAP – Reps) 6 min tabata abmat sit-ups
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) ENDURANCE “Helanancy” 4 RFT: 400 meter run 15 over head squats 95/65 21 kb swings 53/35 12 pullups25 minute time cap Metcon (Time) STRENGTH “GRACIBELLE” For time: 30 snatches 30 clean and jerks 135/9510 minute time cap Metcon (AMRAP – Rounds and Reps) OPEN DIVISION…