Main – CrossFit View Public Whiteboard Handstand Walk (max distance) Metcon (Time) FT: 200m run 1arm OH KB carry 35/26 25 back squats 115/75 25 plyo pushups 45/25 200m run 1arm OH KB carry 25 back squats 115/75 25 plyo pushups 200m run 1arm OH KB carryYou may alternate which arm you use to carry…
Main – Comp WOD View Public Whiteboard Metcon (Weight) E2M for 8 mins Bar Complex 3 DL 3 BB Row 3 HSqCl 3 ThrustersRecord heaviest weight on full complex. Must be unbroken/TNG to count. Metcon (Weight) E90S for 12 mins 1 SqCl 4 FSRecord heaviest weighted complex. Must be unbroken to count. Metcon (No Measure)…
Main – CrossFit spend 10-12 minutes doing group mobility View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds for Reps 90s on 90s off 90 s Thursters 75/55 90 s Rest 90 s Bar Over Burpees 90 s Rest 90 s KB Swings 53/44 90 s Restmust jump the bar with 2 feet to RX
Main – Comp WOD View Public Whiteboard Metcon (No Measure) E30S for 5 mins 1 HHSqSn Rest 1 min – increase weight E30S for 5 mins 1 HSqSn Rest 1 min – increase weight E30 S for 5 mins 1 SqSn Metcon (No Measure) 3 Rounds for Reps 90s on 90s off 90 s Thursters…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) conditioning 2 minutes max reps TTB 2 minutes rest 2 minutes max reps wall balls 20/14score is total reps Metcon (AMRAP – Reps) 6 minute amrap 5 HSPU (abmat) 2 body weight cleans, Women@80% body weight 5 minutes rest 6 minute amrap 5 pull ups…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 30 WBs 400 m Run 30 KB SDLHP 53/44 Metcon (AMRAP – Reps) E2M for 12 mins 45 sec AMRAP BS 135/95 Metcon (AMRAP – Rounds) E90S for 12 mins Even – 5 DL @ 80% of 1RM Odd – 5 Box Jumps 30+/308…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod For Time: 20 KB Swings 53/35 400 m Run 20 Burpees (25 plate) Metcon (Time) For Time: 25 strict pull-ups 100 DUs 50 H/R push-ups 100 DUs 75 abmat sit-ups 100 DUs 100 jumping squats 45/353×1 singles
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Sprint WOD 20 KB Swings 53/35 400 m Run 20 Burpees (25 plate)enter score in Crossfit class slot Metcon (AMRAP – Rounds) E90S for 12 mins (4 sets each) Even – 15 TTB Odd – accumulate 30 sec Ring L-Sit8 possible rounds Metcon (AMRAP –…
Main – CrossFit Melanie Cowden spotlight Wod View Public Whiteboard Metcon (Weight) EMOTM for 6 minutes 3 dead lifts (heavy)Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead…
Main – Comp WOD View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Reps) E3M for 18 min Even – ME OHS 135/95 Odd – ME BB Row 135/95Max Effort sets are unbroken attempts. Metcon (No Measure) Crossfit Black Ridge Mon Spotlight WOD