WODs

20180718

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Time) 50 Walking Lunges 50 Burpee Box Jumps 24/20 50 Chest to Bar 50 Handstand push Ups 50 Toes to Bar 50 Burpee Box Jumps 24/20 50 Walking LungesRX+ = KB Front Rack Lunges 55/35 Scaled: Ring Rows HR Push Ups […]

WODs

20180717

Caution CrossFit – CrossFit View Public Whiteboard A: Deadlift (12 Min E3MOM ) – 60-80 Double Unders – 6-8 Strict Chin Ups B: Metcon (5 Rounds for time) Min 0-3 400m Run Min 3-7 600m Run Min 7-10 400m Run Min 10-14 600m Run Min 14-17 400m RunInterval Runs allow […]

WODs

20180716

Caution CrossFit – CrossFit View Public Whiteboard A: Snatch (Every 90 sec for 10 Rounds ) 2 Hang Snatch + 2 Overhead Squat B: Metcon (10 Rounds for reps) 10 Min EMOM 15 KB Swings 55/35 10 Pistols 5 BurpeesScale: – Pistols = Goblet Squats Rep Count Option: – 12/8/4 […]

WODs

20180713

Caution CrossFit – CrossFit View Public Whiteboard A: Low Bar Back Squats (10 Min E2MOM 7 Reps@ 65-70%) Intent is to target muscle strengthening and endurance on the hamstrings. B: Metcon (Time) 5 Rounds 100m Odd Object Carry 300m Row 2 Rope ClimbsObject can consist of: Med-Ball, Bar, Box, KB/DB, […]

WODs

20180712

Caution CrossFit – CrossFit View Public Whiteboard A: Clean and Jerk (16 Min 1 Rep E2MOM) 1 Below the knee Clean + 1 hang Clean + 1 front squat + 2 Jerk @60-70% B: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 10 KB SUMO DLHP 70/55 20 Hollow […]

WODs

20180711

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (8 Rounds for reps) Complete 2 Rounds of: 2 Min AMRAP // Rest 1 Min ———————— – 25 Burpees Max Toes to Bar ———————— – 25 Cal Bike Max Toes to Bar ———————— – 25 Wall Balls Max Toes to Bar […]

WODs

20180710

Caution CrossFit – CrossFit View Public Whiteboard A: Deadlift (For 12 Min E3MOM 12 Deadlifts @65%) After Every Set Perform: 12 Box Jumps 6 Strict Pull ups B: Metcon (5 Rounds for time) Intervals – 200m Run // Rest 1 Min – 400m Run // Rest 2 Min – 800m […]

WODs

20180709

Caution CrossFit – CrossFit View Public Whiteboard A: Handstand Holds (8 Min ) Practice spending time up-side down. Shifting bodyweight side to side. B: Snatch (15 Min Every 90 sec ) 1 Below the Knee hang Snatch + 1 Hang Snatch + 2 Overhead Squat @60-67.5% C: Metcon (Time) 8 […]

WODs

20180706

Caution CrossFit – CrossFit View Public Whiteboard A: Low Bar Back Squats (12 Min E3MOM) Intent is to make these reps as heavy as possible B: Metcon (Time) 3 Rounds 50 Wall Balls 20/14 10 Muscle UpsScaled: -Air Squat – Chest to Bar / Ring Row

WODs

20180705

Caution CrossFit – CrossFit View Public Whiteboard A: Clean and Jerk (Every 90 seconds perform 2 reps ) 15 Min B: Metcon (7 Rounds for reps) 7 – 2-minute rounds of: 20/15-cal. row Max rep GHD sit-ups There is no rest between rounds.”Scaled: Butterfly Sit Ups