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Main – CrossFit View Public Whiteboard Metcon (Time) 3 RFT: 40 wall balls 20/14 20 kb swings 53/44 10 ring pushupscoaches spend 15 minutes on mobility
141113
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Clean and Jerk 10 @ 55% of 1RM 10 @ 65% 10 @ 75% 10 @ 85%no time component. no multi-rep sets. Work on speed and mechanics of movement. Metcon (No Measure) Crossfit Black Ridge Thurs WOD 500m Row (Time) Max Effort 500m Row
141112
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Core work 4 rounds 60 seconds on 30 seconds off- max reps situpsscore is total reps Metcon (AMRAP – Reps) In 4 minutes complete: 400 meter run AMRAP the remaining time with: dead lifts 135/95 rest 4 minutes In 4 minutes complete: 400 meter run…
141112
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Back Squats 10 reps @ 55% of 1RM 10 reps @65% 10 reps @75% 10 reps @85%1 sec pause at bottom of each squat. 1 at a time. no multi rep sets. Take your time and make sure your mechanics are flawless. Metcon (No Measure)…
141111
Main – CrossFit View Public Whiteboard Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunArrive early to warm up. women @85lbs 2×1 singles 55 minute time cap
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Main – Comp WOD View Public Whiteboard Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run Metcon (AMRAP – Reps) 7 min AMRAP MUs
141110
Main – CrossFit View Public Whiteboard Metcon (No Measure) Strength Front Squat 5×5 @65% of 1RMDon’t count warm up sets. 5 sets at same weight every 2 minutes. Use squat racks as available. Metcon (Time) FT: work 60 seconds, rest 60 seconds until you complete 30-20-10 power snatch 115/75 TTB
141110
Main – Comp WOD View Public Whiteboard Metcon (No Measure) SqCl 10 reps @ 55% 10 reps @ 65% 10 reps @ 75% 10 reps @ 85%There is no time component for this. Plan on 30-45 mins. Every rep should be thoughtful and mechanically sound. If you feel good, go for a 1RM during your…
Tomi Durham- Success Story
Crossfit has been quite a journey for me. lots of up and downs. mostly ups though. I started cross fit a couple years ago but i would only do it for a month or so. this time around has been the first time i have been consistent with it for a while. After i had…
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Main – Saturday FREE CrossFit Dove Center fundraiser wod View Public Whiteboard Metcon (Time) FT: 20 pullups 20 box jump overs 24/20 20 hang squat cleans 115/75 20 push press 115/75 800m run 20 push press 20 hang squat cleans 20 box jump overs 20 pullups