Main – CrossFit View Public Whiteboard CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ targetMUST jump off the floor every rep, We will not use a 6 inch target. CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk,…
Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 12 minutes 1 squat snatch + 1 hang squat snatchIncrease weight through the EMOTM, score is single heaviest complex hit. Metcon (Time) 5 RFT 10 KB SDHP 53/35 15 wall ball 20/14 30 double unders3×1 singles 15 minute time cap
Main – SWOD View Public Whiteboard Deadlift (5 x 3) Metcon (AMRAP – Rounds) EMOTM 8 mins DL 2 reps @ 3 RM
Main – CrossFit View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsPlacing a 35 minute time cap just to keep classes on time.
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner A 20 thrusters Partner B 20 thrusters Both partners run 200 meters A 40 wall balls B 40 wall balls Both run 400 meters A 80 air squats B 80 air squats Both run800 meters A 40 push-ups B40 push-ups Both run 400 meters…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes Double unders 30 seconds on 30 seconds off Metcon (Time) 3 RFT 10 wall walks 20 box jumps 24/20 40 situps 400 Meter run
Main – CrossFit View Public Whiteboard Half Hour Dead Lift Challenge (AMRAP – Reps) Half Hour Dead Lift Challenge 315/175 RXAs many reps as possible in 30 minutes. Drop every bar from the top.
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) 3-3-3-3 Box Squats 4-4-4 Tempo Back Squats (30X1) 2-2 Low-bar Back Squats 1-1-1-1-1 High Bar Back Squat 1 set of Max Effort unbroken air squats (This is your score)
Main – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restwomens #55 PP, 20in box #14 WB
Main – SWOD View Public Whiteboard Metcon (AMRAP – Reps) EMOTM 20 mins Squat Snatch 1 rep top of every min if successful optional 2nd attempt at mid-minute If fail, must rest to top of next min Must complete 4 successful lifts to increase weight Weight increase every 4 mins Score total reps with weights…