Month: January 2015

Hole Up Swole Up!! You said Wha!?

View Public Whiteboard Weightlifting Front Squat (Max Effort) CrossFit Games Open 13.3  12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

Suctify!

View Public Whiteboard Weightlifting Power Clean (Max Effort) Power Snatch (Max Effort) CrossFit Games Open 13.4 Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and

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Gymnastiness

View Public Whiteboard Gymnastics Wall Walk to Handstand 3x30s Parallette Push-Ups 5×5 L-Sit 5x10s Straddle L-Sit 5x10s Mobility L-Grip Stretch Crucifix Stretch Partner Straddle Stretch 2x20s Partner Pike Stretch 2x20s Quad Smash 1:00 Hamstring Smash 1:00 Shoulder Smash 1:00 Shoulder Smash 1:00

Deja Vue.1

View Public Whiteboard CrossFit Games Open 13.1 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#

Complex Effort

View Public Whiteboard Weightlifting Clean Complex (Max Effort) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk Warm up to 10lbs less than your current max then hit a PR. Metcon For Time: Row 1K 100 Double Unders Row 1K

Broken Skull

View Public Whiteboard Weightlifting Max Effort Push Jerk Warm up to about 10lbs less than your current 1 rep max and lift for the gold. You will have 8 minutes to complete this lift. “Air Force” WOD 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20

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I am TNT!

View Public Whiteboard Weightlifting Squat Clean (4-4-4-4) Warm up in singles and doubles and hit 4×4 @ 80%. Drop and reset each rep. Metcon All for time: 75 Air Squats 15 Pull Ups 15 Ring Dips 50 Air Squats 10 Pull Ups 10 Ring Dips 25 Air Squats 5 Pull Ups 5 Ring Dips

You can’t bring me down LIZ!!

View Public Whiteboard Weightlifting Push Jerk (4-4-4) Metcon 2 Rounds: 30 Toes to bar 20 Front Squats 115/75 10 Handstand Push-Up

Gymnasty!!

View Public Whiteboard Gymnastics Ring Strength: 3x30s Partner Handstand Hold 3x10s Support Holds (Rings Out) 3×3 Ring Dips (Strict, Hollow Body, Rings out) 3×5 Support Swings (Rings Out) 3×5 Cross Pull-Outs 3x10s Support Tuck Holds (Rings Out) 3×7 Ring Push-Ups (Hollow Body, Rings Out) Rings-Progression: 3×10 Swings 5×3 Ring Pull-Ups 3×3 Skin the Cat 3×10

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Well ain’t that some S#!&!!!!!!!

View Public Whiteboard Weightlifting Power Clean (4-4-4-4) Metcon Isabel  For Time: 30 Snatches, 135# / 95# You can use any style snatch so long as you hit full hip extension at the top of each rep.