Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod For Time: 20 KB Swings 53/35 400 m Run 20 Burpees (25 plate) Metcon (Time) For Time: 25 strict pull-ups 100 DUs 50 H/R push-ups 100 DUs 75 abmat sit-ups 100 DUs 100 jumping squats 45/353×1 singles
Main – CrossFit Melanie Cowden spotlight Wod View Public Whiteboard Metcon (Weight) EMOTM for 6 minutes 3 dead lifts (heavy)Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) (Rx+ Run 200 m) 100 OHS 95/65 100 KB Swings 53/35 (Rx+ Run 400 m) 80 Front Squats 115/75 80 Pullups (Rx+ Run 800 m) 60 Back Squats 135/95 60 Toes To Bar All Reps are shared and divided in any way you want. Rx+…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod FT: 20 wall ball situps 20/14 20 getup situps Metcon (Time) FT: 400 meter run 30 back squats 400 meter run 30 front squats 400 meter run 30 OHS 400 meter run 30 front rack alternating lunges 75/55
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 minute amrap 100 DU 80 wall balls 20/14 60 kettle bell swings 53/44 40 pullups 20 OH alternating barbell lunges 75/55 100 meter rowScore is total reps. Each round is 400 total reps. Which makes every meter a rep!! Pace yourself and take short…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Cash-In: 50 Burpees 800 Meter Run 50 OHS 95/65 400 Meter Run 75 FS 95/65 200 Meter Run 100 BS 95/65 Cash-out: 50 Burpees Burpees and Squats are shared with only one person working at a time. Running must be completed by both partners and…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3RFT 3 Cl 6 FS 9 STOH 95/65 Metcon (Weight) Skillz and Drillz E90S for 6 mins 3 split jerks with 3 sec pause in catch pos.Can increase weight if successful with all three lifts with steady holds. Work on speed and drop. Metcon…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) Sprint WOD 400 m Run 20 Push-ups 30 Air Squats 400 m Run Metcon (Weight) E90S for 15 mins (10 sets) 1 SqSn Record heaviest single lift. If PR record under extra perfomance. Metcon (Weight) Front Squat…
Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 400m Run 21 Thusters 95/65 Front Squat (3-3-3-3-3) Over 5 sets, build to a 1×3 max. From floor or rack is fine Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 RFT 4 FS 115/75 3 Bar Facing BurpeesBurpees face the bar and jump the bar with 2 feet. Metcon (AMRAP – Rounds and Reps) 18 minute amrap 3-6-9-12-15-18… Ect. Box jumps 24/20 Thrusters 95/65 200 m run after every round