Main – CrossFit Bryan Winder spotlight Wod View Public Whiteboard Metcon (Weight) E3M for 12 minutes (4 rounds) 10 unbroken back squatsScore is total weight lifted over 40 reps. Take weight from floor. Change weight through sets as desired. If you cannot make 10 unbroken squats without dropping weight then you cannot finish that set.…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 15 WBs 10 PS 75/55 15 DUs Metcon (No Measure) E2M for 20 mins (5 sets each) Even – Back Squats 5 reps Odd – Weighted Pull-ups 5 reps2 sec pause on all Back Squat reps. No kipping on any pull-ups. Enter…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 25 Minute Partner AMRAP Partner A: Run 200 meters (do burpees until partner b is finished with round) Partner B: 5 Thrusters 10 Cleans 15 Deadlifts 95/65 Switch and continue in this manner for 25 minutes. Score is total reps (including burpees) Rx…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 100 DU 21 front squats 21 push press 100 DU 15 front squats 15 push press 100 DU 9 front squats 9 push press 1 mile run (RX plus) RX 115/75 3×1 singlesIf doing RX plus, include the run in your time.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2 RFT 7 PS 75/55 7 Bar Facing Burpees 21 DUs Metcon (No Measure) 10 mins of Handstand Walk work Metcon (Time) Sprint WOD 2 3 RFT 10 Jumping Squats 75/55 10 KB Swings 53/35 10 C2B Metcon (AMRAP – Rounds) EMOTM 6 mins…
Main – CrossFit coaches, spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 8 Turkish get ups (4-R 4-L) 16 wall balls 20/14 32 Russian kb swings 200 meter run 53/35Do NOT! drop the KB during swings with people doing TGU on the floor.
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 20 Walking OH Lunges 75/55 20 TTB Metcon (Weight) E90S for 18 mins (10 sets) 1 SqSnTry to build up to 1RM PR Metcon (Time) 400m Row 30 DL 245/165 20 Strict Pull-ups 10 Thrusters 145/100 20 Strict Pull-ups 30 DL…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 15 pullups 200 meter run 15 pullups 200 meter run Metcon (Time) 3 RFT 15 squat clean 30 dead lifts 45 situps 135/95
Main – Comp WOD View Public Whiteboard Metcon (No Measure) Crossfit BlackRidge Wed Sprint WOD Metcon (AMRAP – Rounds) EMOTM 18 mins (6 sets of each) Even-1 SqCl+3 FS Odd- 50 DUsChoose a weight that will challenge you for 6 sets (ideally around your 5RM FS weight). 12 possible rounds. Put weight used in notes.…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) emotm for 36 minutes one station per minute a) 2 clean and jerk at 75% b) 30 double under c) 10 pushupsDU modification is 30 seconds of singles. Score is a possible 36 rounds if you never miss a minute.