Wods

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (No Measure) 5-sets of the following (25-minute cap): Double DB Incline Skull Crushers (hammer grip) x 12-reps DB Goblet Lateral Lunges x 6-pairs Feet Elevated Ring Row x 6-reps Ab Wheel x 10-reps D-Ball Overhead Slams x......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A: 2 Sets 6 Down Dog to Up Dog 8/8 Worlds Greatest Stretch 8 – 90/90 Hip Openers 8 ea side Single Leg Straight Leg Calf Raises *use wall or rig for support and keep......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 10 Scapula Pull Ups 10 Kipping Swings 12 Banded Dead Bugs 6/6 Half Kneeling Strict Press 10 Goblet Squats 20 Plank Pass Through A: Metcon (No Measure) EMOM 10 choose from one......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 10/10 Clamshell Side Plank 5 Push Ups to Down Dog 10 Lying PVC Behind the Neck Press 30″ Hollow Hold 10 Plate Overhead Lunges A: Metcon (Weight) Every 90 sec. for 8......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 3 Rounds 6/6 Greatest Stretch 6 Down Dog to Upward Dog 6/6 Single Leg Deadlift 6 Bent Over Rows 6 Muscle Cleans 6 Strict Press 20 Shoulder Taps A: Metcon (Weight) EMOM 10 1......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 20 Monster Walks 30 sec. Wall Sits 10/10 Side Plank Hip Lift 10 Kip Swings A: Back Squat (5, 4, 3, 2, 1, 1, 1) Today is a Max Out Day!! Use......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (Time) For time (12-minute CAP): 50+40+30+20+10 of: Air Squats Double Unders Ab Mat Sit Ups Metcon (No Measure) Complete 5-Sets of the following (30-minute cap): Seated Good Mornings on Bench x 10-reps (3-second pause at the bottom......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (Time) For time (25-minute cap). Part A: 5-rounds of: DB Hang to Overhead x 10 @ 35/25 or 25/15 Run 150m Part B: 1 to 10 to 1 of: Wall Balls Ab Wheel Metcon (No Measure) Gymnastics......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 20 Monster Walks 10 Cuban Press 8/8 Side Plank Hip Lift 5 Clean High Pull 5 Good Morning 5 Thruster A: Metcon (Weight) Every 90 seconds for 9 minutes (6 sets) 2......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 10 Banded Pull Apart 10 Banded Strict Press 5 Worm Push Ups 10 Glute Bridges 16 Dead Bugs A: Metcon (Weight) EMOM 10 M1 – M3: Squat Clean + 4 Front Squats......

  • CrossFit Metric – CrossFit View Public Whiteboard A: Metcon (Weight) EMOM 10 M1: Paused Strict BB Press, 4-6, 30X3 (pause for 3 seconds at each lockout overhead) M2: Alternating Back Rack BB Reverse Lunge, 10-12, 20X0 B: Metcon (2 Rounds for reps) AMRAP 6 8......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 10/10 Side Plank Clamshell 14 Renegade Rows 10 Goblet Squats 6/6 Half Kneeling Strict Press A: Back Squat (5, 4, 3, 2, 2, 1) 5 @ 70% 4 @ 80% 3 @......

  • CrossFit Metric – CrossFit View Public Whiteboard WU: Warm-up (No Measure) 2 Rounds 200m Run 5 Worm Push Ups 8 High Pull Elbow Rotations 5 Front Squats 8 Good Mornings A: Metcon (Weight) EMOM 10 Power Clean Complex: 2 TnG Power Cleans + 1 Hang......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (No Measure) 10-sets of the following (30-minutes): BB Strict Press x 6-reps DB Bicep Curls x 6-reps DB Front Raises x 6-reps DB Romanian Deadlifts x 6-reps V-Ups x 6-reps REST :90-secs Metcon (Time) For time (12-minute......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (Time) Partner Workout — 10-rounds for time: Each partner does one full round and then alternate rounds. Power Snatch Overhead Squats Toes-To-Bar Reps/Loading will be revealed on Saturday morning. Upon Completion, move onto Buy-Out...