07/31/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike :30 Hard/:30 Easy Min 2: Row 15/12 Min 3: One Leg DB Deadlift Min 4: DB Push Press – One Arm (Do 5 each arm and switch) Weightlifting Deadlift (3-3-2-2-1-1-1-1) 12 Minutes to work up to a 1RM Deadlift Metcon Diane (Time)…

07/29/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time – In Teams of 2 Buy In: 50Ft Handstand Walk or 2:00 HS Hold 10 Tire Flips-Together 20 Stone to Shoulder 115/65 145/95 30 Synchro Pull-Ups 40 Bench Press M – BW W-70% of BW 30 Synchro Pull-Ups 20 Stone to Shoulder 10…

07/28/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: Row Min 2: Double Under Practice MIn 3: 5 PVC Pass Throughs then OHS with PVC Min 4: 15 Small Kip Swings (Hollow/Arch) Weightlifting Overhead Squat (3-3-2-2-1-1-1-1) 12 Minutes to work up to a 1RM Overhead Squat Metcon Metcon (AMRAP – Reps) 12 AMRAP Ascending…

07/26/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row MIn 3: 3 Squat Therapy Squats + AMRAP of Squats with remaining time Min 4: 5 Band Pull-Aparts + 10 Push-Ups Metcon Metcon (Time) For Time 20 Bar Facing Burpees 2 Rds: 3 Power Clean + 3 Front Squats…

07/26/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2 Row Min 3: Walking OH Lunge with Plate MIn 4: 5-10 Knees to Elbows Metcon Metcon (Time) 4 rounds for time of: 25 GHD sit-ups 15-ft. rope climb, 3 ascents 400-meter run *Modify Rope Climbs with getting as high as…

07/25/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Run Min 2: Bike Min 3: KB Swings MIn 4: Hand Stand Hold Practice Round Through all Movements in Order: Dial in Form and Breathing Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift…

07/24/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Goblet Squats Min 4: 3 Strict + 3 Kipping + (Optional) 3 Bar Muscle Ups Weightlifting Back Squat (3-3-2-2-1-1-1) 12 Minutes to Establish a new 1 rep max Back Squat. Metcon Metcon (Time) 3 Rounds 9…

07/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: KB Waiters Carry Together: Snatch Warm-Up and Practice together Weightlifting Power Snatch (3 x 3 x 3 x 3 ) 4 Sets of 3 Climbing in weight. Does not have to be Touch N’ Go. Metcon Metcon…

07/20/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike MIn 2 : Double Under Practice MIn 3: Air Squats MIn 4: 15-20 Push-Ups Weightlifting Bench Press (5-5-3-3-1-1-1-1) Establish a new 1RM Bench Press Metcon Metcon (Time) Chipper Thursday! For Time 50 Toes to Bar 50 Wall Balls 20/14 30/20 50 Cal…