Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 16 minutes even- 30 seconds wall balls odd- 30 seconds back squats 95/65for total reps Metcon (Weight) E3M for 15 minutes ( 5 sets) 5 back squatsChoose a heavy barbell weight and stay with it through the 5 sets. Take weight from the…
Main – Comp WOD View Public Whiteboard Shoulder Press (5 x 5) Metcon (No Measure) CFBR Tues WODs Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) Accumulate 5 mins of Handstand Hold (wall facing)
Main – Comp WOD View Public Whiteboard Metcon (No Measure) SqCl Practice 10 reps @ 60% of 1RM 10 reps @ 70% of 1RM 10 reps @ 80% of 1RM 5 reps @ 90% of 1 RM Metcon (No Measure) CFBR sprint WOD and METCON Metcon (Calories) Tabata style Row for 8 mins (back to…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner Eva: With a partner complete the work however you see fit to divide it, with only one person working at a time. 5 Rounds for Time: Run 800 meters 30 Kettlebell swing, 53/35 30 Pull-ups Time Rx+ if both partners run 800m each round…
Main – Comp WOD View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) Metcon (AMRAP – Reps) 5 sets of Max Effort unbroken sets Thrusters 115/75 Pull-upsRest as needed in between sets. Metcon (No Measure) Friday CFBR WOD
Main – CrossFit Only one class Friday morning at 9:30. No kids please. I’m training myself and thought I’d invite anyone who wants to join me. View Public Whiteboard Metcon (Weight) E2M for 10 minutes (5 sets) bar complex -squat clean -hang squat clean -split jerk score is heaviest single complex Metcon (Time) FT: cash…
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Rest Day Merry Christmas
Main – CrossFit 12 days of Christmas wod View Public Whiteboard Metcon (Time) FT: 1 power snatch 2 STOH 3 front squats 4 power cleans 5 wall balls 20/14 6 burpees 7 pullups 8 kb snatch 53/35 (4R/4L) 9 dead lifts 10 OHS 11 TTB 12 calorie row 75/55 RX 115/75 RX PlusPerformed like the…
Main – Comp WOD View Public Whiteboard Clean and Jerk (1-1-1-1-1-1-1) Metcon (No Measure) 12 Days of Christmas METCON
Main – CrossFit View Public Whiteboard Squat Snatch (1RM) Metcon (AMRAP – Rounds and Reps) 14 minute amrap 6 squat snatches 12 strict chin-ups 18 plyo pushups 45/25 200 meter run 95/65run counts for nothing modify chin-ups with jumping negatives.