150106
Main – Comp WOD View Public Whiteboard Bench Press (5 x 5) Bent Over Row (4 x 8) Metcon (AMRAP – Reps) 5 max effort unbroken sets of each MUs Push-upsRest as needed in between sets Metcon (No Measure) CFBR Tues WOD
150105
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) 5 max effort unbroken sets of each (Lynne style) Strict HSPUs TTBRest as needed in between sets Metcon (No Measure) CFBR Monday WODs Metcon (Time) For Time: 100 KB Swings 70/53
150105
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 7 minutes 3 front squats plus 1 push jerk 135/95Must take weight from the floor. Looking for a unbroken complex with excellent squat form. If this complex is to light then do a pause at the bottom of each FS. Metcon (Time) FT:…
150103
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) partner wod FT: Annie 50-40-30-20-10 Double-unders Sit-ups Grace 30 Clean and Jerks, 135# / 95# Diane Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsEach team can have 2 barbells.…
150102
Main – Comp WOD View Public Whiteboard Back Squat (5 x 3) Metcon (AMRAP – Rounds) E90S for 6 rounds 1 SqCl 4 FR walking Lunges 6 BFBurpeesGo heavy on SqCl/Lunges Metcon (Time) 4 RFT 3 Strict HSPUs (25# plates) 1 Legless Rope Climb 12 TTB 1 min rest Metcon (No Measure) CFBR Fri WOD
150102
Main – CrossFit View Public Whiteboard Metcon (No Measure) strength E90 for 6 minutes 4 T&G power snatches 1 snatch balance 3 OHScomplex is performed without sitting the bar down. Start weight @50% of 1RM snatch. Add 5-10 pounds per round if you can. Metcon (AMRAP – Reps) 5 rounds of: 1 minute power snatch…
150101
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Rest DayWatch football. Write goals. Happy New Year.
150101
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 80 kb swings 53/35 60 alt jumping lunges 40 burpees (25lb plate) 20 kb thrusters 53/35 (10R/10L) 40 burpees (25lb plate) 60 alt jumping lunges 80 kb swings
141231
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 20 pushups 15 power cleans 95/65 10 situps 5 minute amrap 20 air squats 15 STOH 95/65 10 K2E 5 minute amrap 20 pushups 15 dead lifts 95/65 10 situps 5 minute amrap 20 air squats 15 OHS 95/65…
141231
Main – Comp WOD View Public Whiteboard Metcon (No Measure) SqSn Practice 30 reps at 80% of 1RM Metcon (No Measure) CFBR’s 4 METCONs Metcon (AMRAP – Reps) DU Practice 90 sec on, 30 sec off for 8 mins (4 rounds)