09/19/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 12 Cal Row 10 KB Swings 50 Ft. Front Rack KB Carry Weightlifting Power Clean with a 3 Second Pause at Knee (7 x 1) Every 1:30 for 9 Minutes (7 sets): Power Clean with a 3 second pause at kneeStart at 70% of 1-RM…

09/18/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Burpees Min 4: Walking Samson Stretch Mobility 1. Saddle Stretch 2. Active Pigeon (5 Each Leg) 3. Band Pull-Aparts Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m…

09/16/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Warm-up 8 EMOM Min 1: 200 M Run Min 2: Bike Min 3: Row Min 4: 5 Bar Kips + 5 Tempo Goblet Squats Metcon (Time) For Time- Alternate Rounds with Your Partner 10 Rounds 10 T2B Rx+ 15 T2B 10 Burpee Box Jump Overs 24/20 Rx+…

09/15/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row MIn 2: 5 Strict Pull-Ups+ 10 Push-Ups + 15 Air Squats Min 3: One Leg KB Deadlifts MIn 4: 3 DB Push Press + 3 DB Push Jerk + 3 DB Split Jerk Weightlifting Split Jerk + Behind the Neck Split Jerk…

09/14/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: Bike Min 2: Row Min 3: Shuttle Sprint Min 4: Double Under Practice Metcon (Time) 2 Rounds 800 M Run 150 Double Unders 50 GHD Sit-Ups WOD Strategy: This workout is to improve our endurance, improve our Double Unders and strengthen our midline. Pick a…

09/13/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: DB Step Ups Min 4: 15 Push-Ups + 15 Sit-Ups Mobility 1. 10 Tempo Goblet Squats 2. Hip and Ankle Opener 3. Front Rack Mobility Weightlifting Front Squat (6 x 3) C. Every 2 minutes, for 12…

09/12/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 15 Squats/15 Lunges Min 4: 8 Ring Rows with Pause Mobility 1. Leg Swings 2. Thoracic Med Ball Stretch 3. Ankle and Hip Mobility Weightlifting Snatch (5 x 2, 5 x 1) Every minute, on the minute,…

09/09/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row Min 2: Push-ups Min 3: Bike Min 4:: Light DB Snatches Metcon (Time) For Time – Teams of 2 100 Cal Row – Partner HS Hold or Plank Hold 50 Bench Press M – BW W-70% 100 Cal Bike F/F – 80…

09/08/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: 200 M Run Min 2: Bike Min 3: Row MIn 4: OH Plate Walking Lunge Mobility 1. 20 Air Squats 2. Active Lizard and Pigeon (5 Each Leg) 3. Ankle and Hip Opener on Rig Weightlifting Back Squat (4 x 4 x 4 x 4…