07/19/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Run or Shuttle Sprints Min 2: Row 15/12 Min 3: Bar Good Mornings Min 4: 3 Strict + 3 Kipping Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Conditioning Metcon (No…

07/18/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 200 M Run 15 Squats 10 Burpees 5 Strict Pull-Ups Weightlifting Tempo Back Squats (4 x 3) 3 Seconds going down and 3 Seconds in the bottom of your squat.4 Sets of 3 Climbing in Weight Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1:…

07/17/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike :30 Hard/:30 Easy Min 2: Row 15/12 Cals Min 3: 3 DB Power Cleans + 3 DB Push Press + 3 DB Push Jerks Min 4: :40 Double Under Practice Weightlifting Push Press (5-5-3-3-1-1-1) Metcon Metcon (Time) 10 Rounds 3 Clean and…

07/14/2017

Justin Smith – CrossFit View Public Whiteboard Dallas 5 (AMRAP – Reps) Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories)…

07/13/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2 Row Min 3: Med Ball Clean Min 4: 10 DB Push Press Barbell Conditioning 2 Power Cleans + 2 Front Squats + 2 Jerks (10 EMOM) EMOM x 10 Warm up and choose a weight that is challenging Metcon Elizabeth…

07/12/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Run Min 2: Row Min 3: Push-Ups Min 4: Double Unders Weightlifting Bench Press (((75%/5)4)) Metcon Metcon (Time) 4 Rounds for Time 50 Double Unders 15 Toes to Bar 400 M Run Accessory Assault Bike Tabata (Calories) Assault Bike Tabata 8 Rounds :20…

07/11/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike 10/7 Min 2: Air Squats Min 3: KB Swings Min 4: Bulgarian Split Squat Weightlifting Back Squat ((75%/5)4) Metcon Metcon (AMRAP – Reps) 12 AMRAP 21 Wall Balls 20/14 30/20 15 Cal Row 9 Box Jump Overs 24/20. 30/24 Accessory Metcon (No…

07/10/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM MIn 1: Run MIn 2: Bike 10/7 Min 3: Walking Lunge OH w/Plate Min 4: :30 Push-Ups/ :30 Strict Pull-Ups Weightlifting Shoulder Press ( 3 x 3 x 2 x 2 x 1 x 1 ) Metcon Metcon (Time) 4 Rounds for Time 50 Ft.…

07/08/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 8 EMOM Min 1: 200 M Run Min 2: Row Min 3 Double Unders Min 4: KB Swings Metcon Metcon (Time) 3 Rounds for Time (In Teams of 2 or 4) Athlete A Starts 15 Toes to Bar 10 DB Snatches 50/35 70/50 Athlete…