WODs

20171117

Caution CrossFit – CrossFit A: Snatch Complex (1 +1 + 1) Power Snatch + Hang Snatch (FULL) + OHS16 Min E2MOM B: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesBegin […]

WODs

20171116

Caution CrossFit – CrossFit A: Back Squat (6 x 4 @ (Building to 85%)) Last 2 sets to be completed at 85% B: Metcon (Time) 12-10-8-6-4-2 Stones to Shoulders 24-20-16-12-8-4 Box Step Overs 24/20 (increase weight if needed)

WODs

20171114

Caution CrossFit – CrossFit A: Metcon (No Measure) 12 Min EMOM Min 1: 6 Thrusters Min 2: 4 Ring MU Min 3: 2 Rope Climbs B: Metcon (AMRAP – Reps) 12 Min AmRAP: 2 Bar Facing Burpees 2 OH Squats 95/65 4 Bar Facing Burpees 4 OH Squats 95/65 6 […]

WODs

20171113

Caution CrossFit – CrossFit A: Metcon (No Measure) 8 Min: EMOM Min1: 30 Sec Chinese Planks Min2: 30 Sec Hollow Hold B : Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North […]

WODs

20171110

Caution CrossFit – CrossFit A: Metcon (No Measure) 15 Min EMOM: Min1: 12 Barbell Skull Crushers Min2: 12 Lateral DB Raises Min3: 100m Run B: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff […]

WODs

20171109

Caution CrossFit – CrossFit A: Metcon (10 Rounds for time) 30 Minutes E3MoM Complete: 20/15 Cal Row 15 Toes to Bar 30 Double UndersGoal is to have about 60-70sec of rest each round. Scale reps as needed. Example: 19/14-14-28 // 18/13-13-26 // 17/12-12-24 etc.

WODs

20171107

Caution CrossFit – CrossFit A: Metcon (No Measure) 10 min EMOM Min 1: 5-7 Strict Pull-ups Min 2: 7-10 Strict Dips B: Metcon (Time) For Time: (Partner Wod) 1 mile run with medball (together) 100 burpees 100 overhead squats (95/65) 100 weighted butterfly situps (medball)

WODs

20171106

Caution CrossFit – CrossFit A: Back Squat (5 x 7) Complete 7 Back Squats every 3 Minutes. Load Should be @70% B: Metcon (Time) 10 Rounds: 15 Wall-balls 20/14 3 Snatches 135/95Complete for time with a 18min Time Cap.