140722
Main – SWOD View Public Whiteboard Clean and Jerk (1 x 1) Metcon (AMRAP – Rounds) EMOTM 10 mins 1 C & J @ 90% of 1 RM Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
140722
Main – CrossFit View Public Whiteboard Metcon (Time) 2 RFT 50 Thrusters (95/65) 50 Pushups 50 Box Jumps (24/20) 50 Situps Rx plus 115/75 Thrusters Time Cap 35 minutes
140721
Main – CrossFit View Public Whiteboard Metcon (Time) “Corey Hickman’s Athlete Spotlight WOD” Run 400 M 20 KB Swings 53/35 10 Burpees 5 Pullups Run 800 M 40 KB Swings 20 Burpees 10 Pullups Run 400 M 20 KB Swings 10 Burpees 5 Pullups Run 800 M
140719
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner WOD (Work/reps can be divided any way) 100 Pushups 90 KB Swings (53/35#) 80 Box Jumps (30/24) 70 Wall Balls 60 Pull Ups 50 Power Snatch (75/55#) 40 Clean and Jerk (115/75#) 30 Power Cleans (135/95#) 20 DeadLifts (225/185#) 10 Rope Climbs (Rx Plus)35…
140718
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOTM for 10 minutes 1 bar complex of: 2 back squats 1 over head squat RX 135/85score is rounds completed with a possible score of 10. weight is taken from the floor. Metcon (Time) 3RFT: 20 double unders 5 squat cleans 155/105 10 strict HSPU…
140717
Main – SWOD View Public Whiteboard Bent Over Row (10-8-6-5-5-5) Metcon (No Measure) 14 min EMOTM Alternating movements Odd Minutes: 8 Bent Over Rows (use 5 rep max weight) Even Minutes: 20 Second Hollow Hold Metcon (No Measure) Tabata L- Sit CORE STRENGTH Sled Push 20 M (1-1-1-1-1) Sled Push 20 M
140717
Main – CrossFit View Public Whiteboard Front Squat (3-3-2-2-1) Find 1RM in 15 minutes Metcon (AMRAP – Reps) 12 Minute AMRAP 25 thrusters 75/55 5 pullups 20 thrusters 95/65 10 pullups 15 thrusters 115/75 15 pullups 10 thrusters 135/85 20 pullups 5 thrusters 165/105 25 pullupsevery rep is a point. score is either the amount…
140716
Main – CrossFit View Public Whiteboard CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk…
CFE071614
Main – Endurance WOD View Public Whiteboard Metcon (Time) 3 Rounds: 200, 400, 800 Rest exactly how long it takes you to complete each distance (For example if it take 45 seconds to run your first 200m, rest exactly 45 seconds before starting your 400. If the 400 takes 3:30, rest 3:30 before running your…
140715swod
Main – SWOD View Public Whiteboard Deadlift (5×5) enter 1×5 T&G max Metcon (Weight) EMOTM for 10 minutes 1 rep @90% of 1RM