Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) Sprint WOD Couplet 4 Rounds 10 WBs 5 Burpess 3 mins Rest 3 Rounds 10 KB Swings 53/35 30 DUs score includes rest time Overhead Squat (3-3-3-3-3) Five full sets. Move as much weight as possible over…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Filthy Fifty Double For Time: 100 Box jumps, 24″ 100 Jumping pull-ups 100 Kettlebell swings, 1 pood 100 steps Walking Lunge 100 Knees to elbows 100 Push press, 45# 100 Back extensions 100 Wall ball shots, 20# 100 Burpees 100 Double unders Time As a…
Main – CrossFit View Public Whiteboard Metcon (Weight) Strength: Weighted Chin ups 2-2-2-2-2 Metcon (Time) Cashin 400m run 5 rounds 95/65 5 Power Snatch 10 Overhead Squat 15 Bar Facing Burpees Cashout 400 m run Runs are included in time Rx + 115/75 and 800m runs
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 300m Row 30 Pullups Metcon (Weight) Skillz and Drillz E90sec for 6 min 1 German PC (5 sec counts) 1 SqCl (full Speed) Increase Weight throughout Back Squat (1-1-1-1-1-1-1) Build to a 1RM EMOTM (10)…
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 – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/355 minute time cap Deadlift (6×4) 4 dead lifts every 2 minutes for 12 minutes build to a 1×4 max. Partner up and share weight if class size is large. Metcon (AMRAP – Rounds and Reps) 10 minute…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm One Knee KB Press (10 reps each arm) Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/35 don’t use heavier WB/KB. Go for speed. Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 HHSqSnatch 1 HSqSnatch…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD For Time 40 Squats 20 Burpees5 minute time cap Metcon (No Measure) gymnastics skills emotm for 6 minutes even- 30 sec wall facing hand stand hold odd-30 seconds accumulated ring L-sits Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) WupWOD For Time 40 Squats 20 Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 SqCl + 3 sec hold at bottom of squat 1 Split Jerk + 3 sec hold in catch Increase Weight throughout…
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Even minutes – 8 Front Rack Lunges Odd minutes – 30 sec AMRAP Bent Over Barbell Rows with the same weight used in Front Rack Lunges