WODs

20180831

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Mild 250m Row 10 Samson Lunges Medium 250m Row 10 Cosack Squats Hard 250m Row 10 Jumping Lunges Buy Out: (50 Bycicle Kicks) B: 800m Run (Time) Max Effort 800m Run3 x E6MOM C: Metcon (Weight) 3 Rounds Min […]

WODs

20180830

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Hip Openners Hip Closers Trunk Twisters Toy Soilders B: Hang Clean (12 Min E2MOM) Perform 2 Hang Clean as Heavy as form allows. C: Metcon (Weight) 24 Min E3MOM Rotating R1-3-5-7 30/25 Cal Row R2-4-6-8 10 Front Rack Lunges

WODs

20180829

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) PVC Shoulder Work (Internal and External Rotation) Hip Flow Squat Holds (For positioning) Bar Kips B: Metcon (No Measure) 12 Min Min1: 15 KB Swings Min 2: 15 Pull Ups Min 3: 15 GHD Sit UpsScale Reps as needed […]

WODs

20180828

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds: 5 Inch Warms 10 Alt Lunge Steps 15 Down and Ups 20 Sit Ups ————————– Coaches Step by Step Snatch Instruction B: Metcon (6 Rounds for time) 15 Min : Complete 3 Rounds: 0-2 Min: 200m Run […]

WODs

20180827

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Bodyweight Warm UP -Calves -Hips -Shoulders 3 Rounds 6 Barbell Push Press 12 Squat Jumps 6 Bent Over Rows 12 Hollow Crunches B: Metcon (No Measure) 3 Rounds Min 1: 12/10 Cal Bike Min 2: 12 Burpees Min 3: […]

WODs

20180824

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 7-10 x Stone Carries 85ft B: Metcon (Weight) 7-10 Yoke Carries C: Metcon (Weight) GHD Sit Ups-Beginners 3 x 10 -Intermediate 4 x 12 -Advance 5 x 15

WODs

20180823

Caution CrossFit – CrossFit View Public Whiteboard A: Snatch (12 Min Every 90 sec 4 Reps) Intent is for this to be performed as a full squat, and unbroken. B: Metcon (Time) 3 Rounds 28- Wall Balls 20/14 21- GHD Sit Ups 14- KB Snatch 55/353 Rounds 28- Wall Balls […]

WODs

20180822

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Time) 5 Rounds for time: Bike 2 Miles 5 Power Cleans 185/115 5 Shoulder to Overhead 5 Front Squats 2 Mile Directions: Head South on 79th ave, Make a Right on 95th st, Make a Right on 80th ave, Make a […]

WODs

20180821

Caution CrossFit – CrossFit View Public Whiteboard A: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups B: Metcon (Weight) 12 Min E3MOM 200ft Sled Pulls for Speed 1-2 Rope ClimbsIntent on the sled pulls is to go fast with form.

WODs

20180820

Caution CrossFit – CrossFit View Public Whiteboard A: Squat Clean (12 Min Every 90 sec 4 Reps ) Perform 4 Squat Clean Unbroken increase to a challenging load. Scaled: 4 DB Deadlifts + 4 DB Front Squats B: Metcon (8 Rounds for time) 16 Min Intervals E2MOM (90 seconds to […]