09/30/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “Mock Festivus Games” WOD 1 – Hold My Protein Shake…It’s GO Time! 9-Minute AMRAP 3 Minutes – Box Jumps 24/20 (20/20) – Partner Holds Front Rack 95/65 (75/55) 3 Minutes – Pull-ups (Intermediate) / Ring rows (Novice/Masters) – Partner Holds Tricep-extension On Box…

9/28/17

Justin Smith – CrossFit View Public Whiteboard Warm-up Skill Work 1. Hang Power Snatch 2. Pull-Ups Metcon (Time) Team Series Event 3 120 Single Unders Each, Relay 120 Pull-Ups 120 Hang Power Snatches 75/55 120 Single Unders Each, Relay *You may do the double Unders if you have them or any combination. Rx+ 120 double-unders,…

09/27/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min1: Shuttle Sprints Min2: Row Min3: Squat Therapy Min4: Bear Crawl / Inch Worm Metcon (Time) JUSTIN’S 37th BIRTHDAY WOD !! Buy in: 37 cal Assault Bike Then… 3 Rounds 9 Back Squats 185/135 225/175 27 KB Swings 53/35 70/44 Cash out: 37 Burpees Mobility and Recovery…

09/26/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM MIn 1: Bike Min 2: Row MIn 3: 10 Tempo Goblet Squats MIn 3: 5 DB Power Clean + 5 DB Push Press Metcon (Time) Team Series Event 3 For time: 30 synchronized wall-ball shots 20/14 Rx+ 50 WB 30 cleans, 95 / 65 lb.…

09/25/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 9 EMOM Min 1: Bike Min 2: Row Min 3: 3-5 Strict Pull-Ups + 10 Push-Ups + 15 Squats Weightlifting Bench Press (5 x 4) 5 Sets of 4 Reps Climbing in Weight Metcon Team Series Event 4 2017 (Time) Teams of 2 – Share all work…

09/23/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 2 Rounds 1:00 Bike 1:00 Row 1:00 Double Under Practice 3 Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans Metcon Lift Up Luke (AMRAP – Rounds and Reps) “LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. Men/105 lbs. Women 24 Double Unders 10…

09/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 10/7 Cal Bike 3-5 Strict Pull-Ups 5 Tempo OHS w/PVC Mobility 1. Leg Swings 2. Med Ball Thoracic Stretch 3. Ankle and Hip Opener Metcon Metcon (AMRAP – Reps) 5 AMRAP Buy In : 24/20 Cal Row 10 OHS 75/55 Rx+ 95/65 10 Pull-Ups —3…

09/20/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row Min 2: Double Under Practice Min 3: Single Leg Step Ups Min 4: Handstand Hold :30 Mobility 1. Leg Swings 2. Lizard Both Legs 3. Hip and Ankle Opener Weightlifting Back Squat (2 x 2 x 2 x 2) 4 Sets of…