Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 minute AMRAP partner wod cash in: 30 OH alternating lunges, 45/25 then: 10 toes to ring 10 box jump overs, 20 inch 10 ground to over head 95/65 @ 6 minute mark 30 OH alternating lunges then: 10 toes to ring 10…
Main – Endurance WOD View Public Whiteboard Metcon (Time) 5k Time Trial
Main – CrossFit View Public Whiteboard Front Squat (5×7) EMOTM for 10 minutes 7 front squats rest every other minute increase weight each round and on final minute go for max weight possible. Weight is taken from floor Metcon (Time) 5 RFT 200 meter run 11 front squats 95/65 4 over head squats 95/65
Main – SWOD View Public Whiteboard Metcon (Weight) Strength: Back Squat 5×5 @ 70% of 1RM (All sets to be completed at 70%) Immediately after each set, complete 5 box jumps (30/24) Rest 2 mins b/w sets Record Weight Squated Metcon (Time) 8 Rounds for Time 6 Front Rack Alternating Lunges @70 % of 1RM…
Main – CrossFit View Public Whiteboard Metcon (Weight) 3×10 weighted situpsscore is heaviest single set of 10 reps in a row. Metcon (AMRAP – Reps) Death by kb swings and burpees 53/44 cash out 800m runperform the required amount of kb swings first, then burpees. Score is total reps.
Main – CrossFit View Public Whiteboard Metcon (Time) weight loss fitness assessment FT: 400 meter row 30 kb swings 53/44 CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Open workout Wednesday!
Main – SWOD View Public Whiteboard Metcon (No Measure) EMOTM for 10 minutes EVEN- 3 push jerk ODD- squat cleanGo light and work on speed and drop stability. Squat Clean and Jerk (build to 1RM) make sure this movement is NOT a squat clean thruster. CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute…
Main – CrossFit View Public Whiteboard Snatch (build to a 1RM ) spend 20 minutes building to 1RM. Work on speed under the bar, and catching in a full squat. Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 9 HSPU 45/25 18 KB swings 53/44 50 DU 3×1 singles
Main – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM 5 minutes 1 bear complex 115/85 -power clean -front squat -push press -back squat -back press Metcon (Time) FT: 15-12-9-6-3 thrusters 115/85 bar facing burpees 200m run