Month: June 2019

7119

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 200m run 1 pole inchworm 1 pole Spider-Man 10 pvc thrusters 5 rope pulls 30 sec thread the needle (r/l) Weightlifting Back Squat ( 3×5 @ 80% of 1RM) Metcon Rx Metcon (Time) 21 thrusters (95/65) 36 jumping pull-ups 15 thrusters 27 …

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62919

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Weightlifting Push Press (3RM) Metcon Metcon (AMRAP – Rounds and Reps) Row 1K -then- AMRAP 15 back squats (95/65) 10 toes to bar 5 chest to barTotal time= 12 min Rx+ 1K row 15 back squats (135/95) 10 T2B 5/3 ring muscle ups

62819

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 then- 2 rounds 10 ring rows 10 quad pulls 10 stripper squats 10 push JERKS (bar) NO presses 🙂 1 min box stretch Weightlifting Power Clean (5RM) Perfection! Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 clean and jerks …

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62719

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 🎳🚣🏼‍♀️Rowling🚣🏽‍♂️🎳 Metcon Metcon (Time) With a partner: Row 3K 30 partner burpees 30 toes to bar (partner hangs) 30 med ball cleans (squat hold) Row 2K 20 partner burpees 20 toes to bar (partner hangs) 20 med ball cleans (squat hold) Row 1K 10 …

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62619

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 2 pole bear crawl 2 pole spiderman 8 good mornings (bar) 8 front squats (bar) 3 wall walks 30 sec supine stretch (r/l) Weightlifting Front Squat (1RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

62519

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 AB cals 10 Superman presses 10 wall facing OHS 5 bent over rows 5 strict presses -then group stretch- Weightlifting Strict Press (5RM) Metcon Metcon (Time) 3 rounds for time: 15 OH squats (95/65) 30 abmat sit-ups 45 KB swings (50/35) …

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62419

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 200 m run 5 slow ring rows 10 stripper squats 5 Halo bridges 10 arch to hollow 10 windmills -Then 2 min group frog- Weightlifting Metcon Back Squat (1RM) Metcon (Weight) 5 minutes to work to a 1RM clean -1 min rest- …

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62219

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Weightlifting Push Press (2RM) Metcon Metcon (Time) 5 rounds for time: 25 cal row 16 C2Bs 9 HSPUs

62119

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Weightlifting Power Clean (5 min EMOM (5 power cleans ) Metcon Metcon (Time) 15-12-9: Burpee box jump overs (24/20″) Shoulder to overhead (115/75)Rx+ (135/95) 8 min cap Group MOBILITY!

62019

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 🎳🚣🏼‍♀️Rowling🚣🏽‍♂️🎳 Metcon Metcon (Time) With a partner and a 20/14lb med ball: 200m run 100 med ball sit ups 80 OH lunges 60 med ball cleans 40 burpees (no med ball) 20 cal row (no med ball) 40 burpees (no med ball) 60 med …

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