WODs

20190430

Caution CrossFit – CrossFit View Public Whiteboard A: Snatch Balance + Overhead Squat (12 Min Every 90 Sec 1 Rep) 1 Rep = ( 2 + 3 ) B: Metcon (No Measure) 30 Min to Complete 4-5 sets: -8/8 Pull / Floor Press Combo -20m Lateral Resistive Walks -16 Curtsy […]

WODs

20190429

Caution CrossFit – CrossFit View Public Whiteboard A: Pull Up Static Holds 6 Min EMOM: 10-15 Sec Hold – Chin Over Bar – Forehead at Bar B: Back Squat (15 Min E3MOM 6 Reps @77%) C: Metcon (5 Rounds for time) 20 Min Interval E4MOM: 5 Shoulder to Over Head […]

WODs

20190427

Caution CrossFit – CrossFit View Public Whiteboard A: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

WODs

20190426

Caution CrossFit – CrossFit View Public Whiteboard A: Assault Bike (Time) 100/80 Calories B1: Front Squat (12 Min E3MOM 6 Reps @75%) B2: Handstand Push-ups (12 Min E3MOM 12 Reps ) C: Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP: 24 KB Swings 55/35 8 Stone to Shoulder 142/95 […]

WODs

20190425

Caution CrossFit – CrossFit View Public Whiteboard A: Power Clean + Push Press (12 Min Every 90 seconds 2 Reps ) 1 Power Clean + 2 Push Press B1: Dumbbell Hammer Curls (10 Min E2MOM 15 Reps) B2: Banded Tricep Pull Downs (10 Min E2MOM 15 Reps) C: Metcon (No […]

WODs

20190424

Caution CrossFit – CrossFit View Public Whiteboard A: 2000m Row (Time) Complete 2000m Row For Time B1: Deadlift (12 Min E3MOM 6 Reps @75%) B2: Rope Climb (12 Min E3MOM 2 Reps ) C: Metcon (Time) 400m Run 40 Wall Balls 20/14 40 Box Jumps 24/20 400m Run 40 Box […]

WODs

20190423

Caution CrossFit – CrossFit View Public Whiteboard A: Snatch Complex (12 Min Every 90 sec) Power Snatch + Hang Snatch + OH Squat 1 + 2 + 3 B1: Z-Press (10 Min E2MOM 8 Reps ) B2: Banded Face Pulls (10 Min E2MOM 20 Reps ) C: Metcon (No Measure) […]

WODs

20190422

Caution CrossFit – CrossFit View Public Whiteboard A: 1-Mile Run (Time) Max Effort 1-Mile Run B1: Strict Pull Ups (Weight) Reps12 Min E3MOM 8-12 Reps B2: Back Squat (12 Min E3MOM 6 Reps @75%) C: Metcon (Time) 5 Rounds: 50 Double Unders 10 Bar Facing Burpees 5 Thrusters 165/105

WODs

20190419

Caution CrossFit – CrossFit View Public Whiteboard OP: Metcon (Time) For Time: 800m Barbell Carry in the back Rack. 135/85This is optional. This workout signifys Jesus Christ walking himself to the cross while carrying it. A: Assault Bike (Time) Complete 3 Rounds of 50 Calories B1: Front Squat (12 Min […]