WODs

20110911

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Teams of 4: Complete 1200m Roped RunSeventeen years ago today, 412 of our men and women sacrificed their lives in response to an act of great evil. Today, we take the time to honor the first responders who lives […]

WODs

20180910

Caution CrossFit – CrossFit View Public Whiteboard B: Metcon (10 Rounds for time) 10 Min EMOM 15 BurpeesScale Burpees as needed for the proper work to rest ration. This should not become a 10 Min AMRAP C: Single Legged Deadlifts (5 x 8 ) R: Min 1 L: Min 2 […]

WODs

20180908

Caution CrossFit – CrossFit View Public Whiteboard A: Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click […]

WODs

20180907

Caution CrossFit – CrossFit View Public Whiteboard B: 1000m Row (Time) Max Effort 1000m Row3 x E6MOM C: Metcon (Weight) 6 Rounds Min 1: 10 Half Kneeing Presses Min 2: 10 Half Kneeing Presses6 Min Rotating EMOM D: Metcon (Time) 6 Rounds 10 KB Deadlifts 70/45 15 Push ups 10 […]

WODs

20180906

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Dynamic Movement: -Calves -Hamstrings -Trunk Rotation B: Metcon (16 Rounds for time) 16 Rounds EMOM 100m Run C: Power Clean + Hang Clean + Jerk (10 x 1 + 1 + 1) Power Clean + Hang Clean + Jerk15 […]

WODs

20180904

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Scaption Strength Barbell Snatch Work B: Metcon (8 Rounds for calories) 8 Rounds 10/8 Cal Bike12 Min Every 90 seconds C: Snatch Pulls + Hang Snatch (10 x 1 + 1 ) 1 Snatch Pulls + 1 Hang Snatch15 […]

WODs

20180831

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Mild 250m Row 10 Samson Lunges Medium 250m Row 10 Cosack Squats Hard 250m Row 10 Jumping Lunges Buy Out: (50 Bycicle Kicks) B: 800m Run (Time) Max Effort 800m Run3 x E6MOM C: Metcon (Weight) 3 Rounds Min […]

WODs

20180830

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) Hip Openners Hip Closers Trunk Twisters Toy Soilders B: Hang Clean (12 Min E2MOM) Perform 2 Hang Clean as Heavy as form allows. C: Metcon (Weight) 24 Min E3MOM Rotating R1-3-5-7 30/25 Cal Row R2-4-6-8 10 Front Rack Lunges

WODs

20180829

Caution CrossFit – CrossFit View Public Whiteboard A: Warm-up (No Measure) PVC Shoulder Work (Internal and External Rotation) Hip Flow Squat Holds (For positioning) Bar Kips B: Metcon (No Measure) 12 Min Min1: 15 KB Swings Min 2: 15 Pull Ups Min 3: 15 GHD Sit UpsScale Reps as needed […]