0

09302013

Main – CrossFit View Public Whiteboard Back Squat (5-5-3-1-1-1-1) Establish 1RM Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

0

09272013

Main – CrossFit View Public Whiteboard Deadlift (8-5-3-3-1-1-1-1) establish 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 10 Pull Ups 10 Push Ups 20 Jumping Lunges

0

09262013

Main – CrossFit View Public Whiteboard Ring Dips (4 x 10 ) Rest 1 Min between sets Finish w/ 1:00 MAX EFFORT Metcon (Time) 4 RFT 8 Front Squats (135/95) 500 M Row Warm Down 100 Hollow Rocks [...]

0

09252013

Main – CrossFit View Public Whiteboard Snatch (Est 1 RM ) increase weight each set Metcon (Time) no rest. top of each minute do burpees, remainder of min max effort snatchEMOM 7 Burpees on [...]

0

09242013

Main – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 Squat Clean (155/95) Push Jerk Back Squat Push Jerk Warm [...]

0

09232013

Main – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) 90% of 1 RM Metcon (Time) 5 RFT 5 HSPU 7 Burpees 9 Hang Cleans (115/75) Warm Down Pistols 5×5 L and R

0

09212013

Corner of Fairview & Yupon, Main – Saturday Morning Workout View Public Whiteboard Wittman (Time) If you did box jumps yesterday, SUB 8 BURPEES! You can substitute slam balls for power [...]

0

09202013

Main – CrossFit View Public Whiteboard Deadlift (3-3-3-3-3-3) 85% of 1RM Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 6 SDHP (95/55) 9 Box Jumps (24/20) 12 Pull Ups 15 Wall Ball Warm [...]

page 1 of 4