Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) WupWOD 21-15-9 WBs DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 SqSn 3 sec pause at 2in, knee, mid-thigh, and full squat catch increase weight throughout Overhead Squat (1-1-1-1-1) build up to 1 RM EMOTM…
Main – SWOD View Public Whiteboard Metcon (10 Rounds for weight) Every 2 mins for 20 mins (10 sets) 1 SqCl 4 FS Use between 65-70% of FS 1 RM Can change weight throughout
Main – CrossFit View Public Whiteboard Metcon (Weight) Every other minute for 12 minutes 3 hang squat snatch 3 bar facing burpees3 squat snatches will be unbroken. Score is heaviest single complex. If you miss a lift you can try again within the 2 minute period as long as you finish the burpees as well.…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 10 Turkish Get-ups Metcon (Time) WupWOD for time: 400 m Run 20 HPC 115 Deadlift (12) Every 90 sec for 18 mins (12 sets) 1 DL @ 90% of 1 RM EMOTM (10) 10 mins Even – 30 sec AMRAP pistols squats…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS 500m Row (Time) Max Effort 500m RowWupWOD Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqClDo complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5…
Main – CrossFit Tommy ‘Iloa spotlight WOD View Public Whiteboard Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqClDo 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…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute AMRAP 10-20-30-40-50……. Burpees KB Swings 53/35 Weighted Situps 53/35 Every 5 minutes both partners must stop and complete 5 wall-walks before returning to the wod. (Only one partner working at a time except for the wall-walks. You may anchor your parnters…
Main – CrossFit View Public Whiteboard Metcon (Weight) Emotm 6 minutes 4 OHS @60% of 1RMDon’t try for 1×4 max. Just looking for good form and proper technique. Metcon (Time) FT: Cash in 800 meter run 3 rounds of 10 OHS 10 TTB Cash out 800 meter run 95/65Runs are included in time.
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 Narrow Grip OHS WupWOD (No Measure) 4 RFT 6 Thrusters 95 6 TTB Metcon (Weight) Skillz and Drillz EMOTM 7 mins 3 OHS w/3 sec pause @ bottom of squat increase weight throughout Back Squat (5 x 3) 3-3-3-3-3 Try for…
Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 10 STOH 15 front squat 20 dead lift 115/75coaches spend 15 minutes on group mobility before warm up