WODs

20163011

Caution CrossFit – CrossFit A: Back Squat 15 Min E3MOM Tempo Back squats 4:2 3-5 reps @82% B: Metcon (Time) 400m run 21 Thusters 95/65 21 Pull ups 400m run 15 Thrusters 95/65 15 Pull ups 400m run 9 Thrusters 95/65 9 pull ups 400m run

WODs

27 Day Till Christmas

Caution CrossFit – CrossFit Weightlifting Push Press 5×7@77.5 Bent Over Rows 5×7 *Alternate between Sets* Metcon 6Min AMRAP 8 Hang Cleans 155/105 8 Deadlifts 2Min Rest 6Min AMRAP 8 Hang Cleans 8 Front Squats 2Min Rest 6Min AMRAP 8 Hang Cleans 8 Jerks *Choose a weight that you feel comfortable […]

WODs

20162311

Caution CrossFit – CrossFit A: Bench Press BenchPress E2MOM: 8-12 reps B: Metcon (Time) 25min 200m Run 5 man makers 45/25 400m run 10 man makers 45/25 600m run 10 man makers 45/25 400m run 5 man makers 45/25 200m Run

WODs

20161122

Caution CrossFit – CrossFit A: Handstand Walk B: Metcon (12 Rounds for reps) 24min (Goal) Min1: ME Burpees (20-25) Min2: Rest Min3: ME HC&J 135/95 (15-20) adjust weight as needed Min4: Rest Min5: ME TTB (20-30) / BF situps (30) Min6: Rest

WODs

20162111

Caution CrossFit – CrossFit A: Back Squat backsquats 12min EMOM E: Backsquats @78%-80% x 3-5 reps O: 15-20 plank to pushups B1: Metcon (Distance) Teams of two 8 min Max Distance Complete 300 Med Ball Cleans 3 Min Rest B2: Metcon (Time) 8 min Between two: Complete 500 dubs/ 1000 […]

WODs

20161811

Caution CrossFit – CrossFit A: Front Squat Front squats 12xE2MOM 5-7 reps @70% B: Metcon (Time) partner chipper 10/10 deadlift 225lbs/ 155 10/10 burpee MU 800m row 8/8deadlifts 275lbs/185 60 Box Jump overs 24/20 6/6deadlifts 315lbs/225 400m sled Push 4/4deadlifts 345lbs/275 200m Buddy Carry 2/2deadlifts 405/315 C: Metcon (Time) GHD […]

WODs

20161117

Caution CrossFit – CrossFit Gymnastics A. Skill- 14 minute EMOM Even min: 1 advanced rope climb or 2 intermediate rope climbs or 3 rope climb progression Odd min: 15-20 v-ups Metcon B. Wod: 24 minutes: 90 secs on/ 90 secs off 3 clean & jerks 185/135 6 pull ups 9 […]