3-31-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingOverhead Squat (3×5)MetconMetcon (Time)this wod is 15 mins total
from 0-7.5
row 1.5 kMetconMetcon (Time)from 7.5-15 mins
3 rounds
10 T2B
10 box jumps
10 pull ups

By |March 31st, 2014|Categories: Uncategorized||0 Comments

3-29-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetcon2x: Metcon (Time)run 800 m
15 burpee pullups
run 600
20 box jumps
run 400
25 jump squats
run 200
30 Ab mat sit ups

By |March 29th, 2014|Categories: Uncategorized||0 Comments

14.5

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconMetcon (Time)14.5
21thrusters/Bf burpees
18 thrusters/ BF burpees
15thrusters / BF burpees
12 thrusters /BF burpees
9 Thrusters /BF burpees
6 Thrusters/BF burpees
3 Thrusters / BF burpees

By |March 28th, 2014|Categories: Uncategorized||0 Comments

3-26-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingDeadlift (3X3)MetconDT (Time)5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

By |March 26th, 2014|Categories: Uncategorized||0 Comments

3-25-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingShoulder Press (3×3)MetconMetcon (AMRAP – Rounds)EMOM 15 min
1min 5 WBs + 5power cleans 135/95
2min 5 WBs + 5T2B
3min 5WBs + 5 push jerk
repeat this for 15 mins

By |March 25th, 2014|Categories: Uncategorized||0 Comments

3-24-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMetconWeightliftingSnatch (3×3)MetconMetcon (AMRAP – Reps)10 MTC
21-15-9-
thrusters 95/65
burpees
if completed under 10 mins
for the rest of time it is max HSPU
you will be counting repsif you are doing RX plus the weight is 115/85

By |March 24th, 2014|Categories: Uncategorized||0 Comments

3-22-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetcon3x: Metcon (Time)40 Kb swings 1.5/1.0
30 gobblet squats
20 clean and press
2 rope climbs
200 meter waiter walksIf you can not climb a rope you
will be doing 30 sec
hanging L sits.

By |March 22nd, 2014|Categories: Uncategorized||0 Comments

Open 14.4

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconMetcon (AMRAP – Reps)Open 14.4
14 min AMRAP
60 Cal row
50 T2B
40 Wall balls
30 Cleans 135/95
20 MUs

By |March 21st, 2014|Categories: Uncategorized||0 Comments

3-20-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingClean and Jerk

By |March 20th, 2014|Categories: Uncategorized||0 Comments

3-19-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingSquat Clean (5×3)MetconMetcon (Time)10 deadlift 225/155
3 rounds of cindy
15 deadlifts
5 rounds of cindy
20 dead lifts
3 rounds of cindy

By |March 19th, 2014|Categories: Uncategorized||0 Comments