WODs

Tuesday

Caution CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (Increasing Effort Each Round on Bike) 10/8 Calorie Bike 10 Ring Rows 10 KB Filly Lunges (5 each)* :20 Double KB Front Rack Hold at the Bottom of Squat (Light!) Workout Metcon (No Measure) EMOM x 24 […]

WODs

Tuesday

Caution CrossFit – Caution Compete View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR QUALITY* 10:00 Slow Monostructural Work 10:00 Pre-hab or Mobility *Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open. B. […]

WODs

Tuesday

Caution CrossFit – CrossFit Express View Public Whiteboard Warm-up Warm-up (No Measure) 100m Run Immediately into… 2 ROUNDS 20 Plate Hops 20 Mountain Climbers 10 Plate G2O 5 Inch Worms Immediately into… 100m Run Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 200m Run 12 Push-Ups 16 Alt. […]

WODs

Tuesday

Caution CrossFit – Butts & Guts // Kettle Bell Core Blast View Public Whiteboard Workout Metcon (No Measure) 3 stations 1 Round 12min. Each station 1min. Rest b/t stations Station 1 Min.1 Bb Sumo squat x12 Min.2 Double Db close stance squat x15 Station 2 Min.1 Banded Dual kb front […]

WODs

Monday

Caution CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up — Have athletes grab a moderate-light KB. AMRAP x 10 MINUTES 100m Run (Moderate Pace) 8 KB Sumo DL 8 KB High Pulls from the waist 8 KB Russian Swings Then… 2 Sets with an Empty Barbell […]

WODs

Monday

Caution CrossFit – Caution Compete View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR QUALITY* 10:00 Slow Monostructural Work 10:00 Pre-hab or Mobility *Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open. B. […]

WODs

Monday

Caution CrossFit – CrossFit Express View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 5 DB Front Squats 10 Alt. Reverse Lunges (bodyweight) 5 DB Push Press 5/5 Moose Antlers Immediately into … 1 ROUND 10 DB Thrusters 10 DB Alt. Reverse Suitcase Lunges 10 Cat/Cows Workout Metcon (Time) FOR […]

WODs

Monday

Caution CrossFit – Butts & Guts // Kettle Bell Core Blast View Public Whiteboard Workout Metcon (No Measure) 1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP Min 1: Goblet Squats Min 2: G2OH STATION 2 AMRAP Min 1: Mountain Climbers Min 2: Alt KB Push-ups STATION 3 […]

WODs

Sunday

Caution CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge* 7/7 KB or DB Power Clean 15 Band Pull-Aparts Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES […]