WODs

20200525

Caution CrossFit – CrossFit View Public Whiteboard A: Clean and jerk Every 2 minutes x 6 set: 3 power clean and jerk 2 squat clean and jerk *build up if possible B: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have […]

WODs

20200524

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rounds of 6 bottomless burpees 8 Samson lunge 10 heel toe raises 30 sec double elbow plank B: Metcon (Distance) 30 minute weight run *pick a weighted item that you can carry on one hand; walk,switch hands if […]

WODs

20200523

Caution CrossFit – CrossFit View Public Whiteboard A: Thruster Every 2 minutes x 6 set: 10 thrusters (stay light and work on good posture and breathing) *build up if possible B: Metcon (AMRAP – Rounds) 25 minute AMRAP: 20 burpee single DB clean and jerk 20 pistols (1-2 count) 20 […]

WODs

20200522

Caution CrossFit – CrossFit View Public Whiteboard A: RDL + plyo reverse lunge Every 2 minutes x 6 set: 8 RDL (3 sec down) + 8/8 plyo reverse lunge *build up if possible B: Metcon (Time) EMOM x 30 minutes: Min 1-6: 10 hang squat clean 95/65 Min 7-12: 20 […]

WODs

20200521

Caution CrossFit – CrossFit View Public Whiteboard A: Power snatch + hang power snatch Every 2 minutes x 6 set: 1 power snatch 1 hang power snatch 1 power snatch 1 hang power snatch 1 power snatch 1 hang power snatch *build up if possible B: Metcon (Time) 60 double […]

WODs

20200519

Caution CrossFit – CrossFit View Public Whiteboard A: Floor press + plyo push up Every 2 minutes x 6 set: 8 floor press + 6 plyo push ups *build up if possible B: Metcon (Time) Min 0:00 – 6:00 3 rounds of 20 goblet reverse lunges 20 DB snatch (10/10) […]

WODs

20200518

Caution CrossFit – CrossFit View Public Whiteboard A: Power clean + hang clean + jerk Every 2 minutes x 6 set: 1 power clean 1 hang squat clean 1 jerk 1 power clean 1 hang squat clean 1 jerk *build up if possible B: Metcon (Time) 2 rounds of 50 […]

WODs

20200517

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rounds of 20 high knees 15 heel toe raise 10/10 single leg glute bridge 8 grass cutters 6 Samson lunges B: Metcon (Distance) 6 sets of: 3 minute run 1 minute walk

WODs

20200516

Caution CrossFit – CrossFit View Public Whiteboard A: Thrusters Every 2 minutes x 6 set: Set 1&2: 9 thrusters Set 3&4: 6 thrusters Set 5&6: 3 thrusters *build up if possible B: Metcon (Time) 10 rounds of 9 hang power snatch 35 double unders 95/65

WODs

20200515

Caution CrossFit – CrossFit View Public Whiteboard A: Sumo deadlifts + squat jacks Every 2 minutes x 6 set: 6 sumo deadlifts (3 sec down) + 16 squat jacks *build up if possible B: Metcon (Time) Min 0:00 – 5:00 30 hang clean and jerks 135/95 Min 5:01 – 10:00 […]