Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Skills and Drills: -Pull Ups -Barbell Cycling B: Metcon (6 Rounds for time) 30 Min E5MOM 12 Clean and Jerks 115/85 16 Chest 2 Bar 12 Bar Facing Burpees

Caution CrossFit – CrossFit View Public Whiteboard A: Yoke Carries (Max load in 40ft ) LAST WEEK B: Metcon (Time) 2 Rounds For Time: 8 Muscle Ups // 14 Dips 200m Run 32 Deadlifts 165/110 200m Run 12 Handstand Push Ups // 12 Push Ups 200m Run 6 Snatch 165/110 […]

Caution CrossFit – CrossFit View Public Whiteboard A: Rope Climb Practice B: Metcon (Time) Partner WOD: 150 Wall Balls 50 Box Jumps 24/20 100 Wall Balls 50 Box Jumps 24/20 50 Wall Balls 50 Box Jumps 24/20

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Hip Stretch Routine B: Front Squat (5-7 @ 70%) 12 Min E3MOM 5-7 Front Squats 20 Bent over Scaptions 5-7 Handstand Push Ups (Practice) C: Metcon (4 Rounds for reps) 4 x 3 Min AMRAP 3 Stone to Shoulder […]

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 9 Minutes 45sec High Knees 30 Sec Side Plank 30 Sec Side Plank B1: Metcon (AMRAP – Rounds and Reps) 11 Minutes AMRAP 200m Run 11 KB Swings 70/55Rest 1 Min B2: Metcon (3 Rounds for reps) 11 Minutes […]

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 12 Min EMOM 6 Inch Warms 12 Med Ball G2O 24 Russian Twist 12 Good Morning Squats with Bar B: Pull-ups (8 Minutes (1 Min ON // 1 Min OFF)) For those who want to better their pull up, […]

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 32 Minutes AMRAP 20 KB Swings 400m Run 30 Wall Balls 600m Run 40 Deadlifts 185/125 800m Runp

Caution CrossFit – CrossFit View Public Whiteboard A: Yoke Carries (40ft) B: Metcon (Time) 5 Rounds 2 Rope Climbs 10 HSPU 5 Power Snatch 155/105Post: Core WOD // Mobility

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Min Casual Bike Ride 2 Min (Max Effort) 20 Sec ON // 40 Sec OFF 1 Min Casual Bike Ride 2 Min (Max Effort) 30 Sec ON // 30 Sec OFF 3 Min (Max Effort) 15 Sec ON […]

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds: 50ft Bear Crawl 50ft Ostrich Walk 50ft Duck Walk 2 Rounds: 30 sec Side Plank R 30 sec Side Plank L 1 Min Wall Holds (Squat) 2 Rounds: 90 sec Couch Stretch R 90 sec Couch Stretch […]