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4.16.14

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row 2 Rounds: 4 Strict Pull-ups (weighted) 4 Turks 4 Rolls to stand 4 HSPU (strict) 10 air Squats Back Squat (6 sets x 4 reps @70%) Metcon Metcon (Time) 30-25-20-15-10-5 of: Wall Balls, 20/14 Burpees Mobility Hips/Quads/Ankles

4.15.14

Main – CrossFit View Public Whiteboard Warm-up Kip warm up (No Measure) 10 min Mobility 2x’s 200 m 5 kip bridges 5 Back Bridges 10 Superman 5 hanging kip swings 5 kip pull-ups 10 sec lunge holds each Skill Rope Climbs Weightlifting Renegade Row (5×4 working up to a heavy for the day) Metcon Metcon (Time) 8 min EMOM 5… Read more →

4.14.14

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 50 DU 10 Lunges w/ Reach 10 Banded Pass Overs 10 Scap Push-ups 10 Air Squats Weightlifting Back Squat (6×6 @65 %) Metcon Metcon (Time) 1 Mile Run 30 Squat Snatches, 20 C2B Pull ups 1 Mile RunComp-135/95 C2B Rx- 95/65 Pull-ups Scaled- 65/45, banded pull-ups, & only… Read more →

4.11.14

Main – CrossFit View Public Whiteboard Warm-up 1 min KB Squat Hold (No Measure) 1 Min KB Squat Hold 3 rounds: 10 Air Squats @ 1 1/4 20 Second Ring Static Hold 10 PVC Thrusters 10 Box Jumps (Step Down) Gymnastics Wall Walk (4x 8 reps) Skill Ring Dips Box Jumps Metcon Metcon (Time) 4 RFT 5 Ring Dips 10… Read more →

4.10.14

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m 5 Stirct Pull-ups 5 Kip Pull-ups 10 Bar RDL’s 10 Bar Front Squats Weightlifting Split Jerk (1 RM) off rack Deadlift (1 RM retest) If you have completed the DL 1 RM please complete a 1 RM for Front Squats. Metcon Metcon (Time) 2p Team wod 50… Read more →