Main – SWOD View Public Whiteboard Metcon (Weight) E2MOTM for 20 minutes, build to a 1RM on the following Complex: Squat Clean Front Rack Lunge Right Front Rack Lunge Left Push Jerk Split Jerk then…. E@MOTM for 20 minutes, build to a 1RM on the following complex: Power Clean Hanging Power Clean Hanging Squat Clean…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm Kneeling KB Press Metcon (Time) Sprint WOD 400m Run 20 OHS 95/65 10 Bar Facing Burpees Metcon (Weight) Bent over BB Row 8-8-8-8-8 5 heavy sets. Record total weight moved over the 5 sets. Metcon (AMRAP – Reps) E2Mins…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Sprint wod 4 minute amrap 22 air squats 11 push-ups Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″women 44kb, 75lb pp, 20in box
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Scott’s Press (behind the neck snatch grip strict press in a full squat) Metcon (Time) Sprint WOD 3RFT 15 Jumping Squats 75/55 15 Sit-ups Metcon (Weight) Skillz and Drillz E2M for 10 mins (5 Sets) 2 unbroken times through complex: 1…
Main – SWOD View Public Whiteboard Metcon (Weight) Deadlift E2M for 20min 3 DL touch and go repsStart first set at 50% of 1RM. Every 2 mins increase by 5% of 1RM. Record heaviest 3 rep touch and go set. Metcon (Weight) Clean and Jerk Ladder E90S for 15 min (10 sets) 1 C &…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Double under development EMOTM for 5 minutes 40 seconds of DU 20 seconds rest Metcon (Weight) In 12 minutes Back squat 5×5 @75 of 1RM Metcon (AMRAP – Reps) 8 minute amrap 30 air squats 30 TTB 30 wall balls 20/14 30 alternating lunges 30…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) Sprint WOD 300m Row 10 Push Press 115/75 40 DUs 10 Push Press 115/75 40 DUs Metcon (Weight) E90S for 15 min (10 Sets) 1 C & J Increase Weight Throughout Record Heaviest Lift If you PR…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 3 RFT 3 wall walks 10 kb swings 10 goblet squats 53/357 minute time cap Metcon (AMRAP – Reps) AMRAP 400 meter run, then max effort PUSH PRESS until clock hits 4 minute mark 75/55 RX rest 2 minutes at 6 minute mark run 400…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility NG OHS 3×5 Metcon (Time) Sprint WOD 3RFT 3 Wall Walks 10 KB Swings 53/35 10 Goblet Squats 53/35 Metcon (Weight) Skillz and Drillz E90S for 6 min (4 sets) 1 German Power Clean (5 Sec Counts) 1 Full Speed Squat Clean…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Saturday morning partner wod 21 minute amrap 10 wall balls 20/14 5 squat cleans 5 bar facing burpeesStart sq cl wgt at 115/85. At 7 minute mark change wgt to 95/75 at 14 minute mark switch weight to 75/55. Continue where…