AnnouncementsOutdoor WODS: Dress for the weather and bring a water :-)CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)Five rounds for time: DB Alternating Snatch x 20 DB Goblet Squats x 15 Hand Release Push Ups x 10 Buy In/Out - 1-lap run...

AnnouncementsOutdoor WODS: Dress for the weather and bring a water :-)CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)30-min AMRAP: Power Clean & Jerk x 30 Toes-to-Bar x 35 HRPU x 40 Row x 100 cals HRPU x 40 Toes-to-Bar x 35 Power Snatch x 30 PC&J: Rx+ 135/85 Rs 115/75 Fitness...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)Kipping Pull Up Basics: Coached Progressions (10 minutes): - Hollow Positions - Kip Swing - Box Assisted Kipping Pull Up - Kipping Pull UpB: Metcon (3 Rounds for reps)AMRAP 3 8 Thrusters, 95/65 8/5 Bar Muscle Ups * 4 Strict Pull Ups or Jumping Eccentrics rest...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12 minutes (5 sets): A1: Front Squat + Back Squat, Tempo: 20X1 Set 1: 4+6 Set 2: 3+5 Set 3: 3+4 Set 4: 2+3 Set 5: 1+2 A2: Straight Arm Plank: 40 sec (active hollow)- record heaviest load - rest 10-15 seconds btw FS...

CrossFit Metric - CrossFitView Public WhiteboardA: Deadlift (5, 4, 3, 2, 1)Rest 2 minutes b/t Record Heavy SingleB: Metcon (No Measure)EMOM 16 (4 rounds): M1: Heavy Russian KB Swings, 12-15 M2: Cal Row, 8-15 M3: Windmill Push Ups, 6-8 M4: Dynamic Russian Step Ups, 6-8 E/S https://youtu.be/LZUl8097t1A...

CrossFit Metric - CrossFitView Public WhiteboardA: Power Clean (10 minutes to find a tough single)B: Metric Annie (Time)For time: 50-40-30-20-10 Double-under 25-20-15-10-5 Toe to Bar 5-4-3-2-1 Clean, 185/125 Fitness: 2*Single Unders Hanging Knee Raises 115/75 Rx+ 245/165- Power Clean or Squat Clean - 14 minute time cap...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)E2MOM for 10 minutes: Deadlift 5, 5, 4, 3, 2 Tempo: 30X1B: Metcon (2 Rounds for time)Against a running clock: Part 1: Row 500/420m Then complete 4 rounds of: 4 Bar M.U.'s (Strict Chin Ups) 8 Bupees Over the Bar (Lateral) 12 Deadlifts, 185/125 At 13 minutes Part 2: Row...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)Workout A - for time to complete 50 Front Squats (intervals) 2-minute work/1-minute rest (6-round cap): Buy in each round = 7 Power Cleans. With remaining time AMRAP Front Squats Rx+ 155/105 Rx 135/85 Fitness 95/65 Exactly 10-minutes to rest/recover and warm up for workout...

CrossFit Metric - CrossFitView Public WhiteboardA: Power Snatch (1)12 minutes to find a heavy singleB : Metcon (No Measure)EMOM 16 (4 rounds for quality) M1: Alternating Diagonal Track DB Lunge, 14-16 M2: Standing DB Strict Press, 12-15, 30X1 M3: Alternating DB Box Step Ups, 14-16 M4: Steep Ring...