WODs

20180530

Caution CrossFit – CrossFit View Public Whiteboard A. WW: Metcon (Time) With a Running Clock: A1) 3 Rounds 10 Thruster 95/65 10 Bar Facing burpees A2) 3 Rounds 10 Snatch 95/65 2 Leg Less Rope Climbs A3) 3 Rounds 10 Push Press 50 Double Unders A4) 3 Rounds -Round 1 […]

WODs

20180529

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 1 Min Pingeon Pose R 10 Hip Extension 1 Min Pingeon Pose L 10 Hip Extension Buy Out: 25 Barbell Good Morning To Squats and Reverse B: Back Squat (16 E2MOM 2 Reps ) 90-95% C: Metcon […]

WODs

20180528

Caution CrossFit – CrossFit View Public Whiteboard A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June […]

WODs

20180528

Caution CrossFit – CrossFit View Public Whiteboard A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June […]

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 […]