140811
Main – CrossFit View Public Whiteboard Metcon (Time) Cash in one time 25 Push Ups Then 5 RFT (rounds for time) 5 Squat Cleans 155/105 10 Bar over Burpees 15 Wall Balls (20/14) 20 Sit ups 25 DUs (3 x 1 singles)30 minute time cap
140809
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner WOD: Rx weight 115/75 7 Rounds: 10 Snatch (alternate every rep) 10 Clean and Jerks (alt every 2) 10 Power Cleans (alt every 3) 10 Deadlifts (alternate every 5) Run 200 Meters (Rx+ if you both run with a med ball 20/14) Both Partners…
SWOD 080714
Main – SWOD View Public Whiteboard Metcon (Weight) 3-3-3-3 OHS 3-3-3-3 Snatch Balalce 3-3-2-1-1-1….. squat snatch
140806
Main – CrossFit View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (AMRAP – Rounds) EMOTM for 10 minutes even 6 HSPU (strict) odd 6 OHS @ 115/851 point for every minute of work completed. modification for strict HSPU is heavy strict shoulder press!
SWOD 140805
Main – SWOD View Public Whiteboard Power Clean Squat Clean Metcon (Weight) Spend 10 minutes building to a 1RM power clean. Spend 10 minutes building to a 1RM Squat clean For 20 Minutes EMOTM perform one cycle of the following complex without letting go of the bar at 70-75% of your IRM Squat Clean: 1…
140805
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA wall balls 20/14 row for calories KB swings 53/44 box jumps 24/20 H/R pushups20 seconds of work followed by 10 seconds of rest. 8 intervals per movement. 1 minute rest between movements. Score is lowest rep/calorie count on each given movement. Add all 5…
140803
Main – CrossFit View Public Whiteboard Metcon (Time) Veronica Matautia Athlete Spotlight WOD “This Lady Lifts!!” 5 RFT 20 Deadlifts 165/115 15 Situps 10 Power Cleans 165/115 15 Situps 30 minute time cap
Chaos
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Work For Time: 100 Deadlifts 185/125 100 Wallballs 100 Back Squats 95/65 100 KB Swings 53/35 100 KB SDLHP 53/35 100 Double Unders 1000 Meter Row Rx+ 10 Muscle Ups (Rings or Bar) Work can be completed any way decided by the partnership in sets/reps,…
140801
Main – CrossFit View Public Whiteboard Metcon (Time) 10 power snatch 20 C2B 30 push press 40 double unders 50 second plank (RX+ is TTB) 40 double unders 30 push press 20 C2B 10 power snatch RX 95/653×1 singles RX plus is substituting plank for TTB
140731
Main – CrossFit View Public Whiteboard Metcon (Weight) 5×3 front squats each squat is held up top for 5 seconds, 3 seconds down and 5 seconds in the bottom.Take bar from floor. Measure is single heaviest bar/complex weight completed. Metcon (Time) 4RFT 15 wall balls 15 burpees 15 situps