Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner AMRAP: One person runs 200m while the other does the exercise; then switch. 10 Minute AMRAP of Wall Balls rest 1 minute 10 Minute AMRAP of Box Jumps rest 1 minute 10 Minute AMRAP of Double Unders rest 1 minute 10 Minute…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: chipper of death… 30 power snatches 30 back jerks 30 back squats 40 power cleans 40 push press 40 push ups 50 pull-ups 50 sit-ups 50 calorie row 95/6530 minute time cap
Main – Comp WOD View Public Whiteboard Squat Clean (5 x 3) Handstand Walk (10 mins) Metcon (No Measure) CFBR Fri Chipper Metcon (AMRAP – Reps) EMOTM for 12 mins 1st – AMRAP Power Snatch 135/95 2nd- AMRAP burpee box jumps 30+/30 3rd- AMRAP rope climbsno rest built in. 4 rounds of each move.
Main – CrossFit coaches spend 10/15 minutes on group mobility View Public Whiteboard Metcon (Time) 2 RFT: 400 meter run or 500 meter row 15 TTB 30 KB swings 53/44 5 wall walks rest exactly 2 minutes 2 RFT: 80 double unders 15 alternating kb snatches 53/35 30 OH alternating lunges 45/253×1 singles
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) Deadlift (5 x 3) Metcon (No Measure) CFBR Thurs WODs 1-Mile Run (Time) Max Effort 1-Mile Run
Main – CrossFit View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees…
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6…
Main – CrossFit View Public Whiteboard Clean and Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 8 minute amrap 15 dead lift 10 power clean 5 jerks 115/75
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