Fitness 2-22-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Coach Led Warm Up (No Measure) Coach will lead you through warm up. Strength/Skill 3 position Snatch (3-3-3-3-3-3-3) 6×3 pos snatch Floor, Low, Mid Thigh open competitors stay between 60-75% Metcon (No Measure) 3 RNFT -10 high box jump with…

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Fitness 2-23-15

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Coach Led Warm Up (No Measure) Coach will lead you through warm up. WOD Metcon (3 Rounds for time) 3 Individual rounds for time: -18 cal row -15 wall ball -12 Burpee -9 Dead Lift (185/135) *Rest 5 minutes between…

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Fitness 2-20-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Coach Led Warm Up (No Measure) Coach will lead you through warm up. Strength/Skill Metcon (No Measure) 8 min EMOTM Odd-10 C2b Pull up Even-10 T2B WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAP -30 DU -1 Power…

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Fitness 2-17-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Strength/Skill Push Press-Push Jerk Complex 3X3 (6-6-6-6-6) 5 Sets of: 3 Push Press +3 Push Jerk *Build to a heavy set over 5 sets WOD Metcon (Time) 3 RFT -5 Hang Squat Clean (155/105) -10 T2B -15 Wall Ball (20/14)

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Fitness 2-14-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Strength/Skill Pull-up Complex 5 Rounds 3 Strict Pull-up 4 Pull-up 5 C2B Scaling options -5 Sets max ring rows -5 sets 5 Negatives With jump to top of pull-up -5×12 Kipping pull ups WOD Metcon (AMRAP – Rounds and Reps)…

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Fitness 2-7-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Strength/Skill Pull-up Complex 5 Rounds 3 Strict Pull-up 4 Pull-up 5 C2B Scaling options -5 Sets max ring rows -5 sets 5 Negatives With jump to top of pull-up -5×12 Kipping pull ups WOD Metcon (5 Rounds for time) 5…

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Fitness 2-1-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Strength/Skill Metcon (20 Rounds for weight) 20 min EMOTM First 10 min -3 Pos Snatch High, Mid Low Second 10 min 3 Pos Clean High Mid Low *Focus here is mechanics should be a medium to heavy load that allows…

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Fitness 1-31-17

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CrossFit 116, CrossFit 117 – CrossFit View Public Whiteboard Warm-up Strength/Skill Bar Muscle-ups Accumulate 30 reps Scale to very high C2B Pull-up If you do not have c2B Pull-ups Scale to 30 negatives @3 seconds down with a jump to the top WOD Metcon (4 Rounds for reps) 4-3 min…

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