WODs

20171016

Caution CrossFit – CrossFit A: Metcon (Weight) 16 Minutes EMOM Even Min: 10 Russian Swings (Heavy) Odd Min: 8 OverHead Squats B: Metcon (4 Rounds for reps) Tabata: Jumping Pull Ups Rest 1 Min Burpees Rest 1 min Air Squats Rest 1 Min Sit Ups C: Metcon (No Measure) Post […]

WODs

20171013

Caution CrossFit – CrossFit A: Metcon (Time) EMOMx12min min1: 14 DB Lateral Raises min2: 16 Bicep Curls min3: 30 Flutter Kicks in the Hollow pos. B: Metcon (AMRAP – Rounds and Reps) 20min Amrap 50ft Lunges 25ft HSW/ Bear crawls 20 T2B

WODs

20171012

Caution CrossFit – CrossFit A: Metcon (No Measure) 4 rounds for quality 1:00- plank 5-10 strict pull-ups / Elevated Ring Rows 15 leg lifts 12 kang squats B: Metcon (Time) 15-12-9-6 Power cleans 135/95 Thrusters 135/95 400m Run

WODs

20171011

Caution CrossFit – CrossFit A: Snatch Complex (1 Complex every min) 15 min EMOM 1 Snatch + 2 OH Squats B: Metcon (AMRAP – Reps) 16 Min Interval Min 1: Row 180m/140m Min 2: 20 Wall Ball Min 3: 16 DB Snatch 70/50 Min 4: 12 Burpee Box Jump 24/20

WODs

20171009

Caution CrossFit – CrossFit A: Turkish Get Up B: Metcon (Time) For Time / 3 Rounds of Each Partner: 10 Hang Power Snatch @ 135/95 LB’s 30 Double Unders Right Into – 3 Rounds Each Partner: 10 Front Squats @ 135/95 LB’s 30 Double Unders**Partner one will complete a round […]

WODs

20171007

Caution CrossFit – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through […]

WODs

200171005

Caution CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 15 min EMOM Min 1 : 8-12 Push Press 135/95 or 95/65 Min 2: 12-15 Heavy Russian Swings Min 3: 30-40 Double Unders B: Metcon (Time) For Time 5 Rounds 500m Row 25 Box jumps 24/20

WODs

20171004

Caution CrossFit – CrossFit View Public Whiteboard A: Clean Complex (8 x ( 1+ 2 + 1 + 2 )) E3MOM Clean + HAng + Front Squat + Push Press B: Metcon (AMRAP – Rounds and Reps) 15 Minute Amrap 4 Stone to Shoulder 8/8 Pistols 16 Burpees