CFE 063014
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 10 Rounds (20 Minutes) 1 Min ME running 1 Minute Rest
140630
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP x 3 of: Cash in 400 M Run 3 Clean and Jerks 115/75 3 Box Jumps (24/20) 6 Clean and Jerks 115/75 6 Box Jumps (24/20) 9 Clean and Jerks 115/75 9 Box Jumps And so on in this pattern until the…
140628
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 22 Minute AMRAP cash in: 100 over the bar lateral jumps 400 m run 28 overhead lunges 45/25 28 pushpress 95/65 28 pullups 28 over the bar burpeesScore is total reps. Run counts as 1 rep
140627
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 21-15-9 Wall balls 20/14 Bear complex 95/65 -power clean -front squat -push press -back squat -back push pressBecause the complex has a ton of movements, you can perform the PC-FS-PP as a squat clean thruster to start each bear complex.
140626
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOTM for 5 minutes 30 seconds on 30 seconds off Double undersscore is total reps Workouts are seperated by 1 minute rest. Metcon (Weight) EMOTM for 5 minutes 30 seconds on 30 seconds off front squatsScore is total pounds lifted. You choose the weight on…
140626swod
Main – SWOD View Public Whiteboard () Metcon (Time) FT: 100 goblet squats 53/35 100 power cleans 115/75 100 back squats 115/75 800 meter run 40 minute time cap
140625
Main – CrossFit View Public Whiteboard CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar
140624
Main – SWOD View Public Whiteboard Drop Snatch (build to 1RM) spend 15 minutes building to 1RM Halting Snatch Grip Deadlift (3×5) Use weight that is near 1RM snatch weight. Spend 10 minutes working technique Snatch (spend 15 minutes building to 1RM) Focus on speed under the bar after exploding from the hips. Looking for…
140624
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 15-10-5 Strict HSPU (ab mat RX) deadlift 245/155 rest exactly 5 minutes then: 15-10-5 clean and jerk 135/95 ring dipsscore is total time including the rest
CFE 062214
Main – Endurance WOD View Public Whiteboard Metcon (Distance) Interval Workout 5 Minutes at race pace 2:30 off 6 Minutes at race pace 3 minutes off 7 Minutes at race pace