141126
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 min AMRAP 5 OHS 95/65 5 Bar Facing Burpees 4 mins Rest 6 min AMRAP 10 Thrusters 95/65 10 TTB 4 mins Rest 6 min AMRAP 15 FS 95/65 15 DUs total reps from all 3 AMRAPs
141126
Main – Comp WOD View Public Whiteboard Deadlift (10-10-10-10) Barbell Row (10-10-10-10) Metcon (No Measure) 6 min AMRAP 5 OHS 95/65 5 Bar Facing Burpees 4 mins Rest 6 min AMRAP 10 Thrusters 95/65 10 TTB 4 mins Rest 6 min AMRAP 15 FS 95/65 15 DUstotal reps from all 3 AMRAPs score in regular…
141125
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 10 Handstand Pushups 1 Back Squat 155/115 9 Handstand Pushups 2 Back Squats 155/115 8 Handstand Pushups 3 Back Squats 155/115 7 Handstand Pushups 4 Back Squats 155/115 6 Handstand Pushups 5 Back Squats 155/115 5 Handstand Pushups 6 Back Squats 155/115 4 Handstand Pushups 7…
141125
Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) Clean & Jerk 8 min AMRAP @ 60% of 1RM 2 min rest 8 min AMRAP @ 70% 2 min rest 8 min AMRAP @ 80% Metcon (AMRAP – Reps) EMOTM for 10 mins Even – 10 ring dips Odd – 3 rope climbs…
141124
Main – CrossFit View Public Whiteboard Double unders in 60 seconds (AMRAP – Reps) Max double unders in 60 secondsEvery other minute for 6 minutes ( 3 times) attempt max double unders in one minute. Record single highest total. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 strict pull-ups 10 push-ups 15 air…
141124
Main – Comp WOD View Public Whiteboard Back Squat (10-10-10-10) Metcon (No Measure) 20 min AMRAP 5 strict pull-ups 10 push-ups 15 air squats 30 DUsEnter score in crossfit class time
Saturday Partner WOD
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Weight) Partner WOD: 25 minute AMRAP: Partner 1: 10 KB Swings 5 Power Cleans 10 Deadlifts Partner 2: 50m Bear Crawl Once partner 2 returns from the bear crawl they take over for partner 1 in the triplet. You and your partner choose the weight you…
141121
Main – CrossFit View Public Whiteboard Metcon (Weight) emotm for 5 minutes 2 power snatches / 20 DU or 5 Triple undersYou choose the weight. Keep it around 60%-70%, work on great footwork and speed under the bar. score is single heaviest complex. CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders…
141121
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E90S for 15 mins (10 sets) 1 DL @ 85% of 1RM Metcon (AMRAP – Reps) E30S for 9 mins 1- 3 Strict HSPUs (25 plates) 2- 5 Strict Ring Dips 3- 12 abmat Sit-ups Metcon (No Measure) Crossfit Black Ridge Fri WOD
141120
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 20 back squat 95/65 20 TTB 16 back squat 16 TTB 12 back squat 12 TTB 8 back squat 8 TTB 4 back squat 4 TTB 400 meter run 4 burpees 4 front rack lunges 95/65 8 burpees 8 front rack lunges 12 burpees 12 front…