Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E30S for 5 mins 1 HSqCl @ 55% of 1 RM rest 2 mins E30S for 5 mins 1 HSqCl @ 60% rest 2 mins E30S for 5 mins 1 HSqCl @ 65%Purpose is to work on technique and speed under the bar. Metcon…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 10 minutes even- 30 double unders odd- bar complex 115/75 1- power clean 2 squat clean 2 push press 1 jerkscore is total rounds completed. complex is without sitting the bar down throughout. 3×1 singles Metcon (AMRAP – Reps) 12 minute amrap 30…
Main – CrossFit View Public Whiteboard Split Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 10 minute amrap 3 clean and jerk 6 ring dips 9 over the bar burpees 135/95 RX 185/125 RX plusSplit or power jerk acceptable. Weight is taken from the floor
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Hang Squat Snatch 1 rep E30S for 5 mins @ 50% of 1 RM 1 min Rest 1 rep E30S for 5 mins @ 60% of 1 RM 1 min Rest 1 rep E30S for 5 mins @ 65% of 1 RMPurpose is to…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) partner wod 25 minute amrap cash in 300 double unders (2×1 singles) 10 toes to ring 10 burpees 25lb plate 10 box jumps 20inch 10 pullups 50 meter OH plate carry 45/25One partner working at a time. Alternate movements. Split DU…
Main – CrossFit View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upswomen #35 Metcon (No Measure) work on a gymnastics skill of your choice for 10 minutes -muscle ups -ring muscleups -hand stands -pullups/C2B -pistols -rope climbs
Main – Comp WOD View Public Whiteboard Back Squat (5-5-5-5-5) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Main – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (Time) FT: cash in 1 mile run 50 wall balls 50 air squats 50 pushups 50 KB swings 53/44 50 sit-ups
Main – Comp WOD View Public Whiteboard Metcon (Weight) 5 Sets of Complex 1 SqSn 2 OHSrecord heaviest complex Metcon (AMRAP – Reps) 3 Rounds 2 min AMRAP 300 m Row SqCl 115/75 Rest 4 minsRecord total reps of SqCl from all three rounds. Metcon (No Measure) Crossfit Black Ridge Thurs WOD