WODs

20180925

Caution CrossFit – CrossFit View Public Whiteboard A: Toes-To-Bar B: Bent Over Row (4 x 8-12) Barbell will be at use. C: Overhead Squat (6 x 5 ) D: Sumo Deadlift (5 x 6 ) E: Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP “Burner” 8 Burpees 8 Walking […]

WODs

20180924

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Calories) 3 Rounds 2 Min Max Cal BikeRest as needed B: Metcon (Time) Buy In: 150 Double Unders 5 Rounds 20 GHD Sit Ups 10 Back Squats 185/125 Buy Out: 150 Double UndersScaled: – 30 Sit Ups – 250 Singles

WODs

20180921

Caution CrossFit – CrossFit View Public Whiteboard A: Handstand Push-ups B: Metcon (Time) 6 Rounds 300m Row 18/14 Cal Bike C: Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Burpees 5 Pull Ups/Toes to Bar 7 Wall Balls 20/14

WODs

20180620

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6 Rounds Min 1: 10 DB Floor Press Min 2: 10 Hip Extension (Weighted) B: Power Clean 10 Min EMOM 1 Power Clean and Push PressLet’s go heavier then last week. C: Cossack Squats (5 x 12) These Squats […]

WODs

2080918

Caution CrossFit – CrossFit View Public Whiteboard A: Toes-To-Bar B: DB Bent over Rows Complex 3 Rounds: 10 Bent Over Rows Bottom Holds 10 Bent Over Rows Top Hold Rest 2 MinIntent is to increase strength and stablization with isometric contraction. C: Snatch Barbell Cycling 12 Min E2MOM 5 Power […]

WODs

20180917

Caution CrossFit – CrossFit View Public Whiteboard B: Metcon (No Measure) 10 Min EMOM 5 G2OH 50/35 5 BurpeesWe will Scale Reps as needed according to your domain. A: Warm-up (No Measure) Plank Work on all Planes Rope Climb Ascent Tech C: Metcon (Time) For time: 100 squats 15-ft. rope […]

WODs

20180914

Caution CrossFit – CrossFit View Public Whiteboard B: 400m Run (Time) Max Effort 400m Run6 x E3MOM C: Bent Over Row (6 x 10) D: Metcon (Time) 4 Rounds 7 Muscle Ups 24 OH Lunges 45/25Scale: 12 Pull Ups/Ring Rows *Lunges are to be performed with a Bumper Plate.

WODs

20180913

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) ROM: -Hips -Shoulders -AB/AD(ductors) B: Metcon (7 Rounds for time) 7 Rounds E2MOM 250m Row C: Power Clean + Push Press (10 x 1 + 2) 1 Power Clean + 2 Push Press10 Min EMOM D: Front Squat (5 […]

WODs

20180912

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) – Lat Activation – Biceps – Tricep – Scaptions B1: Pull-ups Skill work will be performed to help assist the movement of a pull up B2: Muscle-ups Skill work will be performed to help assist the movement of a […]