WODs

30201612

Caution CrossFit – CrossFit View Public Whiteboard A: Push Press (Find your 1 RM) B: Metcon (Time) 600m Row 60 KB Swings 55/35 600m Run 60 Thrusters 75/55 6 Rope Climbs 60 Box Jumps 24/20 600m Run 60 Ring Dips 600m Row

WODs

27201612

Caution CrossFit – CrossFit View Public Whiteboard Skill Squat Progression (positioning) B: Metcon (Time) 21-18-15-12-9-6-3 TTB/Knee tucks Hang clean and jerks 95/65 (115/85 rx+) *12 reps each round *Pistols/goblet squats

WODs

26201612

Caution CrossFit – CrossFit View Public Whiteboard A: Clean and Jerk E2MOMx12min 3 clean and jerks @70% B: Metcon (Time) 84 wall balls 42 power snatches 95/65 60 wall balls 30 power snatches 36 wall balls 18 power snatches

WODs

24201612

Caution CrossFit – CrossFit View Public Whiteboard 12 Days Of Christmas (Time) 1. Hang Squat Clean 2. Front Squat 3. Muscle up 4. Handstand push ups 5. Deadlift 6. Walking lunges 7. Burpee over the box 8. Kettlebell Swings 9. Pull up 10. Toes to bar 11. Thruster 12m Handstand […]

WODs

23201612

Caution CrossFit – CrossFit View Public Whiteboard A: Deadlift E2MOMx12min Deadlifts 6 reps 15-20 Hollow rocks B: Metcon (Time) 5 rounds 15 wallballs 5 Muscle ups –rest 3 min B2: Metcon (Time) 5 rounds 15 cal row 1 Legless Rope climb/ 2 Rope climbs or 3 Modified RC