Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 30 WBs 10 Burpee-Pullups Metcon (AMRAP – Reps) E90S for 18 min (6 sets each) Even – 45 sec AMRAP DL 315/215 Odd – 45 sec AMRAP Box Jump 30+/30no TNG DL. must drop each rep Elizabeth (Time) 21-15-9 Clean, 135# / 95#…
Main – CrossFit View Public Whiteboard Metcon (Weight) E2M for 12 minutes (6 rounds) bar complex of: 1 hang squat snatch 1 squat snatchTNG, add weight throughout the complex. Score is heaviest complex Metcon (AMRAP – Rounds and Reps) 14 minute ARRAP 3-6-9-12-15-18-21… box jumps 24/20 KB swings 53/44When scoring WOD it should look like…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 15 KB SDLHP 53/44 20 Jumping Lunges 25 Sit-ups Back Squat (2-2-2-2-2) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Cash-In: 50 Burpees 800 Meter Run 50 OHS 95/65 400 Meter Run 75 FS 95/65 200 Meter Run 100 BS 95/65 Cash-out: 50 Burpees Burpees and Squats are shared with only one person working at a time. Running must be completed by both partners and…
Kaelee Clifford’s athlete spotlight WOD Monday Sept. 22, 2014 Metcon (Time) Sprint WOD Couplet 4 Rounds 10 WBs 20/14 5 Burpess 3 mins Rest 3 Rounds 10 KB Swings 53/35 30 DUs Metcon (Time) FT: 30-20-10 back squats 135/95 TTB situps My CrossFit journey began almost one year ago. I had been a high school…
Tommy ‘Iloa spotlight WOD Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqCl Do complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack pos to ground Metcon (Time)…
Main – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) Sprint WOD 400 m Run 50 WBs Metcon (AMRAP – Reps) 20 minute amrap 25 pull-ups 25 thrusters 25 TTB 25 power cleans 25 OHS 25 KB swing 25 KB goblet squat 25 KB SDHP RX 95/65 & 53/44
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 50 WBs Metcon (No Measure) E20S for 10 mins (30 reps) 1 SqClChoose a med/light weight to practice with. Probably btwn 95-135 for men and 65-95 for women. Metcon (Weight) E3M for 18 mins (6 sets) 6 FS w/2 sec pause…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 STOH 115/75 20 sit-ups 30 air squats Overhead Squat (2-2-2-2) Metcon (AMRAP – Rounds and Reps) 7 minute amrap 5 lateral box jump overs 24/20 10 wall balls 15 double unders3×1 singles
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 10 STOH 115/75 20 sit-ups 30 air squats Metcon (Weight) E2M for 20 mins (10 Sets) 3 T&G DLRecord heaviest set. Record PRs under extra performance. Metcon (Weight) E90S for 15 mins (10sets) 1 Sq Sn Nancy (Time) 5 Rounds for time of:…