Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats6 minute time cap Paused Front Squat (3-3-3-3-3-3) Every 90 seconds for 6 rounds. score is heaviest single complex. increase weight as needed Metcon (AMRAP – Reps) EMOTM for 10 minutes Even- 30 seconds max DU Odd- 30 seconds…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Narrow Grip OHS Metcon (Time) WupWOD 4 RFT 5 pullups 10 pushups 15 squats Metcon (Weight) Skillz and Drillz EMOTM 6 mins Full speed PS. Hold 5 seconds in PS receiving pos (3/4 squat),5 seconds down to full OHS and 5…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 3 RFT 10 wall balls 20/14 5 SqCl 95/65 5 Bar Facing Burpees5 minute time cap Squat Clean (1-1-1-1-1) spend 15 minutes trying to set a 1RM Metcon (Time) 3RFT: 5 C&J at 80% of 1RM squat clean 10 HSPU with ab mat 200 meter plate…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 Scott’s Press (behind the neck snatch grip press from full squat) Metcon (Time) WupWOD 3 RFT 10 WBs 5 SqCl 95/65 5 Bar Facing Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins Snatch Grip DL 3 Sec pause at 2…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Ascending Clock: 1 Mile Run (after completing the run, start exercise based on the clock.)* Minutes 5-10: AMRAP double unders Mins 10-15: AMRAP situps Mins 15-20: AMRAP KB Swings (53/35) Mins 20-25 AMRAP Burpees Mins 25-30 AMRAP Hang Cleans at 95/65…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 4 FS 115/75 3 Bar Facing BurpeesBurpees face the bar and jump the bar with 2 feet. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 3-6-9-12-15-18… Ect. Box jumps 24/20 Thrusters 95/65 200 m run after every round
Main – CrossFit View Public Whiteboard 1: Metcon (Time) 9-11-2001 commemoration WOD 9 RFT 11 back squats 20 sit-ups 1 rope climb RX 135/8540 minute time cap Rope climb modification is 2 wall walks.
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 3×5 Scott’s Press (behind the neck strict press in full squat) Metcon (Time) WupWOD 5RFT 100 m Row 10 push-ups Metcon (Weight) Skillz and Drillz EMOTM 6 mins 2 HHSqCl 1 Split Jerk w/3 sec pause in the catch increase weight throughout…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 21-15-9 WBs DUs3×1 singles Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCoaches hold strict RX standards to athletes.