Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 3RFT: 10 burpees 25lb plate 12 kb swings 53/44coaches please have the rig side of the gym for kb swings and the wall side for burpees. Athletes must walk back and forth alternating movements. Kb swing standard at full lockout position on top will be…
Main – Comp WOD View Public Whiteboard Back Squat (5 x 5) Metcon (AMRAP – Reps) 5 sets or max effort unbroken attempts of each exercise: Push Press 135/95 Strict Pull-upsRest as needed in between sets. No jerks; no kipping. Metcon (No Measure) CFBR Mon WODs
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner WOD 25 minute amrap 50 burpee box jumps 20inch 75 dead lifts 185/125 125 double unders 200 meter run each 3×1 singlesPartition reps as needed with one partner working at a time. Both partners must return from run before starting…
Main – CrossFit View Public Whiteboard Metcon (Time) 3RFT: 30 front rack barbell lunges 75/55 40 situps 20 calorie row 100 air squats (on med ball) 30 min time capevery time you set down the bar on lunges perform 5 burpees before picking it up. No placing it on your back to rest it.
Main – Comp WOD View Public Whiteboard Metcon (Weight) E90S for 5 rounds 1 SqSn 4 OHS Metcon (No Measure) 4 sets of 10 (5 each leg) FR Lunges Metcon (No Measure) CFBR Friday WOD Metcon (AMRAP – Reps) 3 Rounds Max Effort Unbroken sets WBs3 mins rest in between sets. Total reps of 3…
Main – CrossFit coaches spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Reps) For reps: 1:30 max reps strict hspu (abmat) 30 seconds rest 1:30 max reps hollow rocks 30 seconds rest 1:30 max reps pushupsmodify strict hspu on a box. no kipping. Metcon (Time) 400 meter run 20 pull-ups 400…
Main – Comp WOD View Public Whiteboard Deadlift (3 x 3) Shoulder Press (5 x 5) Metcon (AMRAP – Reps) 2 Rounds 2 min pull-ups 2 min rest 2 min DUs 2 min rest Metcon (No Measure) CFBR Thurs WOD
Main – Comp WOD View Public Whiteboard Squat Clean (5 x 5) Metcon (No Measure) CFBR Wednesday WOD Metcon (Time) 5 Rounds Maintain sub-1:30/1:45 row for as long as possible. 2 min rest in btwn rounds.As soon as numbers drop below 1:30/1:45 even for a split second stop the round. total time rowing is score.
Main – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 5 hang squat snatchesKeep weight light and work on speed under the bar. I would like T&G but reset if you drop the catch. CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches,…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) double under flight simulator 5-10-15-20-25-30-25-20-15-10-5 -must do each set unbroken before moving on. -must break between sets -no modifying, this will be great practice. – 5 minute time cap Metcon (AMRAP – Rounds and Reps) 14 minute amrap 14 pullups 8 power cleans 135/95 12…