4-30-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingDeadlift (5×3)Metcon4x: Metcon (Time)10 KB swings 1.5/1.0
20 AB mat sit ups
row 500 or run 400 if no rower is available

By |April 30th, 2014|Categories: Uncategorized||0 Comments

4-29-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingHang Clean (3×3)Metcon5: Metcon (Time)5 hang cleans 135/95
10 pull ups
25 DUsHang cleans 185/125
And DUs unbroken

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

4-28-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingBack Squat (5×3)MetconMetcon (AMRAP – Rounds and Reps)7 min AMRAP
5 HSPU
10 ring dips
20 air squats

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

4-26-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetcon5x: Metcon (Time)400 m run
20 weighted OHL 45/25
20 v ups
20 box jumps 24/20

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

4-25-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconBarbara (Time)Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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

4-24-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upWeightliftingOverhead Squat (1 rep max)

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

4-23-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingOverhead Squat (5×3)MetconMetcon (AMRAP – Rounds and Reps)7 min AMRAP
T2B
OHS 95/65
HSPU
do every movement 3times then 6,9,12 and so on till you run out of time.If you want to do
RX+ it is 125/95

By |April 23rd, 2014|Categories: Uncategorized||0 Comments

4-22-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconMetcon (Time)20 min time cap
800 M RUN
50 burpees
50 KB swings 1.5/1.0
50 box jumps 24/20
150 DUs

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

4-21-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingPower Clean (5×3)MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
6 power clean 135/95
8 bar over burpees
14 air squatsRx+ 185/135

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

4-19-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconMetcon (Time)800 m run
25 burpee box jumps
400 m run
50 Air squats
800 m run
25 push ups
400 m
50 Vups

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