0
By
In WOD
Posted

01312014

GymBowie – Femme Fit View Public Whiteboard Front Squat (7 Min EMOM) 7 Min EMOM 3 Front Squat (heavy) 10 Jumping Jack Metcon (Time) 10-20-30-20-10 SDHP (35lb) Jumping Lunges *every other [...]

0
By
In WOD
Posted

01302014

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) 5:00 dynamic warmup, then Thoracic spine emphasis: Cat/Cow Superman/Hollow Rock T-spine smash then 5:00 Rowing drills: arms [...]

0
By
In WOD
Posted

01292014

GymBowie – Femme Fit View Public Whiteboard Metcon (Time) Row 750m Then 5 RDS 5 Jump Pull Up 10 Ab Mat Sit up 15 Burpees Cut off 25:00 Warm Down :40 s on :20 s off front plank left plank [...]

0
By
In WOD
Posted

01292014

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) 10:00 total: Handstand holds/walk/ balance double unders PERF: Push Press (take 20:00 to set a 2 rep max. ) make sure [...]

0
By
In WOD
Posted

01282014

GymBowie – Femme Fit View Public Whiteboard Metcon (No Measure) 7 push ups 10 air squats 5 rounds Metcon (Time) 250 m row 20 wall ball 20 KBS 500 m row 15 wall ball 15 KBS 2 rounds

0
By
In WOD
Posted

01282014

GymBowie – CrossFit View Public Whiteboard Strength 1:00 Box Step Ups (135/95) // :30 rest 1:00 Farmers Carry (heavy as possible) // :30 rest Metcon (AMRAP – Rounds and Reps) 12:00 [...]

0
By
In WOD
Posted

01272014

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic Warm UP 5:00 Then: Tabata OH Walking (Plate) Lunges Push Jerk (7 unbroken jerks EMOM x 5:00) PERF: Snatch Grip [...]

0
By
In WOD
Posted

01242014

GymBowie – CrossFit View Public Whiteboard Power Clean (6 unbroken cleans EMOM x 6:00) Back Squat (1×1) Performance: in 6 sets or less, establish a new 1 rep max. Partner up, use a [...]

page 1 of 4