WOD+

Snatch Day

June 26, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12/9 Calorie Assault Bike, 200m Jog 9/6 Calorie Assault Bike, 200m Jog 6/3 Calorie Assault Bike, 200m Jog Barbell Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations…

Water Break

June 25, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Power Cleans Weightlifting On the 1:30 x 5 Sets:…

Pyramid

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Crossfit 23 – Bootcamp View Public Whiteboard Warm-up (No Measure) Row-Bike-Run: 5 minutes light 20 monster walks 10 band pull aparts 10/10 shoulder lateral and front raises 30 sec. handstand hold Metcon (Time) Adding on….. 1min. wall squ…

Jack Danials

June 24, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions – Video 5 Walkouts – Video 4 Spiderman + Reach (each side) – Video 3 Russian Baby Makers…

WalMart

June 22, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Males – 21-15-9: Calorie Assault Bike Females – 15-12-9 Calorie Assault Bike After each round, where we aim to grow intensity, complete: 3 Spiderman + Reache…

Bootcamp

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Crossfit 23 – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 200m 30 mt. climbers 20 banded lateral steps 5 burpees Metcon (No Measure) With a Partner…. Buy In: Med ball carry run 400m 4 rounds 50m partner tire flip 20 …

El Nino

June 21, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, not fore time: 5 Wall Squats – Video 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats – Video…

Annie

June 20, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 3 Rounds 30sec Jump Rope or Dubs 50ft High Kick to Low Lunge WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) Masters 50-40-30-20-10 Double-u…

Bartender

June 19, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Tempo Bike 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. Snatch Warm up 5 Good Mornings 5 Back Squats 5 Snatch Grip Presses 5 Hang Muscle Snatches…

Bootcamp

June 18, 2019 | No Comments

Crossfit 23 – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 200m 20 monster walks 15 band pull aparts 10 shoulder y raises/lateral raises Metcon (No Measure) Fight Gone Bad 5 Rounds/1 min. each Wall Balls SDHP Box Jump Push …