Main – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM 10 minutes 5 Push Press 115/85 5 Alt. front rack Lunges 115/85 Complete both moves on each minute Metcon (Time) Spotlight WOD for Coach JJ (Jared Jones) His Favorite CrossFit moves: 2 RFT 200 M Run 25 Wall Balls (20/14) 25 KB Swings (53/44) 25…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 100 Double Unders (3/1 exchange) 90 Lunges 800 Meter Run 70 Situps 60 Wall Balls (20/14) 50 KB Swings (53/44) 400 Meter Run 30 Hand-Release Pushups 200 Meter Run 10 Burpees All reps of each exercise must be completed before moving on to the next…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Hero Wod “McGhee” male/male female/female 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″Partition reps as needed. Ladies RX weight is 185lbs and 20 inch box. Chest touches ground on push-ups.
Main – SWOD View Public Whiteboard Shoulder Press (5-4-3-2-1) Back Squat (5-4-3-2-1) perform all sets and record 1RM on both lifts.
Main – CrossFit View Public Whiteboard Metcon (No Measure) Every minute, on the minute, for 10 minutes: Minute 1 – Strict Handstand Push-Ups x 6 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each…
Main – Endurance WOD View Public Whiteboard Metcon (Time) 2×800 with 1 min rest between Rest 3 min 1 mile Time Trial Rest 3 min 2×800 with 1 min rest between Score is total time (including rest)
Main – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsopen workout wednesday
Main – CrossFit View Public Whiteboard Metcon (No Measure) STRENGTH EMOTM for 10 minutes Even- 8 kb goblet squats 53/35 Odd- 8 kb thrusters 53/35 Metcon (Time) FT: 21-15-9-6-3 thrusters 95/65 pullups
Main – Endurance WOD View Public Whiteboard Metcon (Distance) 3 Rounds for Distance: 10 Minute Tempo Run (slightly faster than race pace) Rest 3 minutes
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 1 mile run 100 burpees 100 double unders 100 situps 30 minute time cap3×1 singles