WOD+

Hump Day anyone?

March 19, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 50 ft Walking Lunge 10 Push-press 10 Sit-ups Metcon (Time) 6 Rounds 30 Thrusters 75/45 30 T2B 50ft Sled Push Stretch…

2sday

March 18, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 Hang Squat Cleans 10 T2B Skill Work Tire Flips Metcon (Time) 4 Rounds 2 TGU 45/35 bar 10 Hang Squat SnatchesRX+ 75/55 Stretch…

Happy St Patties Day

March 17, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Metcon (Time) 30 Shoulder to Overheads 135/95 Metcon (Time) 50 Med Ball Cleans to over Shoulder 20/16 Stretch…

14.3

March 15, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 500m 10 DL CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jump…

its Friday Bitches

March 14, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100Ft Kick your butt 100ft high Kicks 100ft High Knees 100ft Carioca 100ft Power Skips Skill Work Deadlift Box Jump Metcon (Time) 4 Rounds 10 Dips 50 ft Handstand Walk…

14.3 Release Today

March 13, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min Jump Rope 16 Box Step ups 16 Push-ups Metcon (Time) 10 Rounds 20 Double-unders 5 SDHP 115/85 4 Front Rack Lunges 115/85RX+ 155/115 Stretch…

C&J

March 12, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 DL 10 Hang Cleans 10 Jerks Skill Work Clean & Jerk Clean and Jerk Stretch…

Lets get Dirty

March 11, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees t…

Moonday

March 10, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 30 Torso Twists 100ft High Kicks 10 Burpees Weightlifting EMOM5 7 Tuck Jumps 3 Deadlifts 275/185 Metcon (Time) 100 Kb Swings 1.5/1RX+ Deuce/1.5 Stretch…

14.2

March 8, 2014 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder Pass Through 10 Squat Snatches 10 Ring Rows Mobility Trap Smash Hip Flexor Smash Floss CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10…