WODs

20180129

Caution CrossFit – CrossFit A: Double- Unders (60-60-60) B: Back Squat (5 Reps E3MOM) C: Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 6 Bar Muscle Ups 12 Thursters 95/65 8 Box Jumps Overs 24/20 16 Deadlifts 95/65Scaled Option is: 6 Push ups

WODs

20180126

Caution CrossFit – CrossFit A: Pull Up (5-8 Minutes ) Today we will work perfecting your Pull Up. We will teach and educate how to make your pull strong and even faster. B: Snatch (3 Reps E2MOM) These Snatch should be performed Touch and Go. C: Metcon (AMRAP – Rounds […]

WODs

20180125

Caution CrossFit – CrossFit A: 400m Run (Time) Max Effort 400m Run4 x 400m *In-between set complete 12 Reps of : Tricep Extensions // Barbell Bicep Curls* B: Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 20 Chest to Bar 20 Power Clean and Jerks 20 Front Rack lunges […]

WODs

20180124

Caution CrossFit – CrossFit A: Warm-up (No Measure) Skill: Handstand Push UpsIn-between sets we will Push and Drag Sleds B: Metcon (AMRAP – Reps) 5 Min AMRAP: As many reps as possible of Squat Clean Thruster 165/110

WODs

20180123

Caution CrossFit – CrossFit A: Complex (8 x 1) 1 Power Clean + 1 Clean + 2 Push Press B: Metcon (10 Rounds for reps) 15 Minute Interval: 7 Bar Muscle Ups 7 Snatch 75/55 Max Double Unders1 Min On // 30 sec off Scaled options on rep count: 6/6-5/5 […]

WODs

20180121

Caution CrossFit – CrossFit A: Front Squat (14 Min E2MOM) B: Metcon (5 Rounds for reps) 5 Rounds: Intervals of 2 Min ON // 1 Min OFF 30 Kettle Bell Swings 55/35 (Remaining time on the Clock AMRAP, Clapping Push ups)Scale: You may do regular Push Ups.