Main – CrossFit View Public Whiteboard Metcon (Time) Monday Partner WOD 200 DUs Partition as needed 3 rounds each: (one works/one rests) 8 Thrusters 135/85 200 M Run 100 Sit Ups Partition as needed 3 rounds each: (one works/one rests) 8 Deadlifts 275/175 10 Bar facing Burpees 100 HR push-ups Partition as needed35 minute time…
Main – Saturday FREE CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double underswomen- 26kb-35lb barbell-14WB-20BJ
Main – CrossFit View Public Whiteboard Metcon (Time) 5 RFT 50 double unders 20 front rack lunges 95/65 200 meter run 3×1 singles 30 minute time cap
Main – SWOD View Public Whiteboard Deadlift (1×1) Partner up, take 10 min and find a 1 RM Metcon (10 Rounds for reps) EMOM x 10 Odd: 5 Deads – you choose the weight Even: 5 Weighted pullups – you choose the weight. If you can not do weighted, do strict, if you can not…
Main – CrossFit View Public Whiteboard Metcon (Time) weight loss fitness assessment FT: 400 meter row 30 kb swings 53/44 Hang Snatch (build to a 1RM) spend 20 minutes starting light and building up weight Handstand Walk (max distance) start from a wall walk vertical position if you cannot start in open space. If you…
Main – CrossFit View Public Whiteboard Back Squat (1×3) spend 20 minutes building to a 3RM Metcon (AMRAP – Reps) 12 minute AMRAP 50 back squats 25 power cleans 50 box jumps 24/20 5 ring muscle ups (RX PLUS) RX 115/75 weight starts at floor
Main – SWOD View Public Whiteboard Deadlift (build to 1RM) Metcon (AMRAP – Reps) Death by Dead lift (body weight)minute 1 is 1 rep, minute 2 is 2 reps, minute 3 is 3 reps and so on..until you cannot complete reps in that given minute.
Main – CrossFit View Public Whiteboard Snatch Balance (10×2 (spend 20 minutes)) Increase weight as rounds progress but focus on technique and speed under the bar on snatch balance. Record heaviest 2 rep max. Remember to pass hip crease below the knee on the squat. Metcon (AMRAP – Rounds and Reps) 8 minute amrap 4…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In 8 minutes run 800 meters then max reps with remaining time of: STOH 135/95 rest 2 minutes In 6 minutes run 400 meters then max reps with remaining time of: bar facing burpees rest 2 minutes In 4 minutes run 200 meters then max…
Main – Saturday FREE CrossFit Partner wod View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap partner wod partition reps as needed. both partners run. 10 box jumps 24/20 20 kb/db snatches 53/35 (alternate arms each rep) 30 pull ups 500 meter row split evenrun does not count as reps.