WODs

20180525

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Time) Running Clock For Time: 21-15-9 Air Squats Push Ups ——————— 12-9-6-3 Thrusters 135/95 *400m Between Each set* ——————— 18-14-10 One Arm Alt. Snatch 50/35 Air Bike Cals

WODs

20180524

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 90sec Couch Stretch R 90sec Couch Stretch L 15 Barbell Hang Snatch B: Front Squat (15 Min E3MOM @ 85-90%) Focus on the Heavy load with good form. C: Metcon (Time) 3 rounds 500m Row 30 Sec […]

WODs

20180523

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Push Press 95/65 30 Front Squats 95/65 30 Toes To BarRest 2 Min B: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 50 Hang Cleans 115/85 100 Deadlifts 115/85 50 BurpeesRest […]

WODs

20180522

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 Min 40sec Each Movement: – Glute Bridges – Sit Ups – Cossack Squats – Mountain Hikers – Good Mornings B: Back Squat (5 x 3 @ 85-90%) 15 Min E3MOM perform 3 Reps C: Metcon (Time) 5 Rounds […]

WODs

20180521

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 Min EMOM -LL Samson Hold 45sec -RL Samson Hold 45sec -L Side Bending w/ PVC -R Side Bending w/ PVC -30 Sec Barbell Thrusters 3 Rounds 10 Jumping Lunges 4 Burpees B: Metcon (No Measure) 16 Min E2MOM […]

WODs

20180518

Caution CrossFit – CrossFit View Public Whiteboard A: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

WODs

20180517

Caution CrossFit – CrossFit View Public Whiteboard A: Front Squat (15Min E3MOM 4 Reps ) 75-80% B: Metcon (Time) For Time: 15 snatches 155/85 21 burpees over the bar 9 snatches 185/105 15 burpees 3 snatches 205/115 9 burpees

WODs

20180515

Caution CrossFit – CrossFit View Public Whiteboard A: Back Squat 15 Min E3MOM 4 Reps 75-80% B: Metcon (2 Rounds for time) For Time: 30/25 Cal Bike 60 Wall Balls 20/14 Rest 2 Min For Time: 60/50 Cal Row 30 Hang DB Snatch 50/35

WODs

20180514

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Skills and DrillsPower Clean and Pull Ups B: Metcon (AMRAP – Rounds and Reps) 16Min AMRAP 30 Burpees 30 Power Clean 135/95 30 Pull Ups 20 Burpees 20 Power Clean 20 Pull Ups 10 Burpees 10 Power Clean 10 […]