Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute clock 200 double unders then with remaining time as many Front Squats as possible 135/95 3×1 singlesscore is total reps of front squats Metcon (Time) 2 RFT: 15 manimals 200 meter over head plate carry RX 45/25over head carry means that if you…
Main – Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds) Death by 10 meters Run 10 meters for whatever minute you are on. Continue until you can no longer finish the amount of work within the minute. (ie: minute 1 run 10 meters, minute 2 run 20, minute 3 run 30….. )
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for total reps 90 seconds Push Press 115/75 90 seconds Burpees 90 seconds Pull-ups 90 seconds Wall Balls (20/14) 90 seconds Box Jump Overs 24/20 90 seconds rest
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) FT: partner WOD 1000 meter row 500/500 meter splits 100 thrusters 95/65 400 meter run 50 thrusters 95/65partition thrusters as needed. Both partners run together. 30 minute time cap
Main – CrossFit View Public Whiteboard Back Squat (5-4-3-2-1) Complete the listed rep sequence. Try to set a one rep max if feeling good. Metcon (AMRAP – Rounds and Reps) 12 minute amrap 5 HSPU 25plate 6 pull-ups 7 H/R push-ups
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 800 meter run 5 muscle ups 50 wall balls 5 rope climbs 800 meter run bar or ring muscle ups allowedsub muscle ups with 20 pullups sub rope climbs with 10 wall walks (subs are not rx)
Main – SWOD View Public Whiteboard Metcon (No Measure) snatch high pull (to chest) 8×1work on learning to pull a heavy weight with good form. Metcon (Weight) EMOTM for 5 minutes 2 squat snatchgo light with a weight you can maintain good speed under the bar and a weight that you have full depth on…
Main – CrossFit View Public Whiteboard Metcon (No Measure) 8 sprints each 25 meter partner banded sprints. CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box…
Main – SWOD View Public Whiteboard Squat Clean (5×1) Spend 15 minutes building to a 1RM. Do at least 5 attempts with 90 seconds rest between lifts. Metcon (AMRAP – Reps) 10 minute AMRAP squat clean @85% of 1RMas many reps as possible in 10 minutes