WODs

20170921

Caution CrossFit – CrossFit View Public Whiteboard B: Metcon (Time) “4 rounds for time of: 25 push presses, 95/65 lb. 400m Run “ A: Metcon (Weight) 16 Min Min 1: 8/8 Bent Over Rows Min 2: 6 – 8 Back Squats Min 3: 15-20 HR Push Up Min 4: Rest– […]

WODs

20170919

Caution CrossFit – CrossFit View Public Whiteboard A: Pull Up (6 x 6 ) Today we will work perfecting your Pull Up. We will teach and educate how to make your pull strong and even faster.Work on form and technique. B: Metcon (Time) “21-15-9 reps for time of: 35/50-lb. dumbbell […]

WODs

20170918

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 15 Minutes: Min 1: 15-20 V-Ups Min 2: 6-8 OH Squat Min 3: 6/6 Single RDL’s B: Metcon (Time) WZA Qualifier WOD 2: 24 Minutes E2MOM: 8 Burpee Box Jump Over 24/20 8 Hang Snatch 115/80 8 Thrusters 115/80Scale Weight […]

WODs

20170915

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 16 Minutes Min 1 – 12 Good Mornings Min 2 – Hammer Curls Min 3 – 6/6 Pistols (Weighted) Min 4 – Pinch Grip Hold (30sec) B: Metcon (Time) 6 Rounds 4 Stones to Shoulder 16 Toes to Bar 32 […]

WODs

20171409

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 16 Minute EMOM Min 1- 8 Reverse Grip Snatch 225/155 Min 2- 8 Double DB G2OH Min 3 – 6 Ice Cream Makers/ 25 Hollow Rocks Min 4- 6/6 DB Bulgarian Split Squats (55/35) B: Metcon (AMRAP – Rounds and […]

WODs

20171309

Caution CrossFit – CrossFit View Public Whiteboard Functional Bodybuilding () A: Metcon (Weight) 20min EMOM 1 Min- 8 Seated KB Press 2 Min- 8 Front Rack KB Lunges 3 Min- 8/8 Bent Over Rows 4 Min- 6/6 Single Legged Bridges 5 Min- Rest Metcon B: Metcon (Time) 5 Rounds For […]

WODs

20170908

Caution CrossFit – CrossFit View Public Whiteboard A: Front Squat (3 Rep Max) When Finding a Max your Percentages should be the Following: 8×53% 4×67% 4×76% 1×85% 1×93% 1×102% B: Metcon (Time) 5 Runds: 20 Toes to Bar 2 Legless Rope Climbs