Uncategorized

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

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

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

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)

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

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

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.

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

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.