Main – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) Gymnastics Box Jumps (3-3-3-3-3) Between each BS set, perform 3 weighted box jumps (20″) Metcon Metcon (Time) 5 Rounds For Time: 5 Front Squats (95/65 or Rx+) 10 Front Rack Lunges 30 Double Unders Cash Out 800m […]
Read more →Main – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3-3-3-3-3) Between each set, perform 2 skin-the-cats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 Dumbbell Suitcase Deadlifts (right) 5 Dumbbell S2OH (right) 5 Dumbbell Suitcase Deadlifts (left) 5 Dumbbell S2OH (left) 200m Med Ball Run […]
Read more →Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) OPEN GYM – Mobilize, Stretch, Dynamic Warm-up – Make-up or Create a WOD – 14.2 make-up or redo Metcon CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / […]
Read more →Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Deck of Cards: Hearts = Burpees Clubs = Situps Diamonds = Pushups Spades = Jumping Lunges *Jokers = 400m Run Aces 11 reps, Face Cards 10 reps.
Read more →Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 […]
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Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 5 Strict Pullup 15KB Swings (53/35) 25 Double Under *EMOM 3 T2B Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
Read more →Main – CrossFit View Public Whiteboard Warm-up Basic 5 (No Measure) With three second pause Weightlifting Snatch Balance (1-1-1-1-1 ) Metcon Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 […]
Read more →Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rope Climbs 20 Back Rack Lunges (95/65#) 60m Front Rack Walk (to fence, drop bar) 680m Run ( to stop sign dean/stafford and back) 60m Overhead Walk (pickup bar, back inside) 40 lateral jumps over bar 1 […]
Read more →Main – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) Between each set, sprint 60m there, jog 60m back Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row […]
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