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 […]
Read more →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 […]
Read more →Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
Read more →Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 10 HSPU 15 Lunges 20 Situps (1 minute rest) 5 Rounds: 10 Release Pushups 20 Jumping Air Squats 30 sec plank hold Metcon Metcon (AMRAP – Reps) EMOM 10 minutes: 10 Burpees
Read more →Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatches Men 75# Women 55# Master’s Men 65# (ages 55+) Master’s Women 45# (ages 55+)
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