Month: March 2015

3/31/15

Main – CrossFit View Public Whiteboard Weightlifting Power Snatch (EMOMx10 : 3 TNG Power Snatch at 60%) Metcon Metcon (Time) 5 RFT: 6 Deads, 225/155 9 Box Jumps, 30/24″ 12 T2B

3/30/15

Main – CrossFit View Public Whiteboard Weightlifting prowler push (2x200m 90/45#) Metcon Metcon (No Measure) EMOM x 20 minute Min 1: 1 Legless Rope Climb Min 2: 200m Run Min 3: 2 Rope Climbs Min 4: 200m Run Scaled: Legless – 5 strict pull-ups rope climb – 5 kipping pull-ups

Saturday WOD

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 RFT: 60 Pull ups 100 Sit ups 400 m run immediately into 2 RFT: 40 Pull ups 80 Sit ups 400 m run immediately into 3 RFT: 20 Pull ups 40 Sit ups 400 m run

3/27/15

Main – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Scale: CrossFit Games Open 15.5 Scaled (Time) For …

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3/26/15

Main – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 20 Minutes On the Minute Even: Goat 1 ODD: Goat 2Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply …

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3/25/15

Main – CrossFit View Public Whiteboard Weightlifting Power Snatch 3×3 reps at 70% 3×3 reps at 75% 3×2 reps at 80% 3×2 reps at 85% 3×1 rep at 90% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 KBS, 32/24kg 60 Double unders 6 10m Shuttle sprints (every turn around counts as a rep)

3/21/15

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 20 min AMRAP 30 Box Jumps 24/20″ 20 Slam balls 30/20# 10 Burpees Athlete 1 and 2 start on the WOD (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching …

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Open 15.4

Main – CrossFit Please sign up for class ASAP. View Public Whiteboard Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand …

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3/19/15

Main – CrossFit View Public Whiteboard Weightlifting Cluster (EMOMx7min) Clusters (1 cluster is a squat clean followed by a shoulder to overhead) Metcon Metcon (Weight) EMOMx12min Even: 7 Thrusters Odd: Row for Calories (20/15 cal) Record weights on the bar and it is only RX if you get all the calories in as well.

3/18/15

Main – CrossFit View Public Whiteboard Weightlifting 1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a heavy Overhead ComplexBuild to a heavy Overhead Complex Metcon Metcon (AMRAP – Reps) EMOMx15 5 rounds of: Min 1 – :30s Max rep 10m Shuttles Min 2 – :30s Max rep abmat Sit-ups Min …

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