March 2015

Main – CrossFit Happy Birthday Brent Miller! View Public Whiteboard Weightlifting Deadlift (5×3, climbing ) Metcon Metcon (Time) 50 Cal Row 50 Box Jumps 25 DL (135/95) 25 Burpees over Bar

Main – CrossFit View Public Whiteboard Weightlifting Front Squat (5×5, across) Don’t go too heavy. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9min: 2 PC (135/95) 2 Box Jump Overs 20/24″ 4/4, 6/6, 8/8, 10/10, 12 /12 RX you must clear the box without touching it and leave the ground with 2 feet.

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 RFT: 40 Box Jumps, 24/20 30 Burpees 20 Goblet Squats 32/24kg Cash-out 800m Run and if raining then row Split reps as needed but both partners row or run 800m.

Main – CrossFit View Public Whiteboard Metcon rx: CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders scale: CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target* teen: CrossFit Games Open 15.3 …

3/13/15 Read More »

Main – CrossFit View Public Whiteboard Metcon 5k Row with MU (Time) 5K Row for time* * Every 3 minutes complete 3 Muscle ups Scaled: 3 C2B 3 PU 3 ring rows

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: -Row for Calories -Ring Dips -Abmat Sit-Ups -Wallballs 30/20# *Complete all 8 rounds before moving to next movement Score is the total reps completed during all 32 intervals.

Main – CrossFit View Public Whiteboard Gymnastics Metcon (8 Rounds for reps) EMOMx8: EVEN: 50′ unbroken Handstand Walk (Width of the Black mat or rack is 50′) ODD: 16 Pistols RX is only if you are able to do as prescribed for 8 minutes Metcon Metcon (Time) 4 RFT: 12 Jerks, 135/95 12 Box Jumps, …

3/10/15 Read More »

Main – CrossFit Sign up for class. View Public Whiteboard Weightlifting 2 Push Presses + 1 Split Jerk (Even min only x 14 min (EOMOM 7×1)) Metcon Metcon (Time) 3 RFT: 20 GHDSU 15 Hang Power Cleans, 135/95 10 1-arm KB Snatch, 24/16kgAfter WOD 57 sit-ups for Starr’s Birthday!

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run Cash-in: 3 RFT: 50 Sit-ups 50 Medball Cleans 50 KBS 800m Run Cash-out Clock does not start until last person comes in from 800m cash-in