07/01/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Operation Red Wings (Time) “Operation Red Wings” Hero WOD June 28, 2005 – Never Forget 3 Rounds For Time – In Teams of 2 16 Synchro Thrusters 95/65 6 Rope Climbs Rx+ Legless 28 HSPU’s Rx+ Strict 2005 M Row 3 Rounds – In Honor of LT…

06/30/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 PVC Pass Throughs/10 OH Squats Min 4: 10 Box Jumps Together Sotts Press – 2 Sets (Work your way down) Positioning Work 1. Set-Up 2. First Push 3. UpperCut Weightlifting 3 Position Snatch…

06/29/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: Bulgarian Split Squat Min 4: Temp Ring Dips 3 Seconds at Top, 3 Seconds going down, 3 Second Hold in the Bottom Weightlifting Pause Back Squat (3 x 3 x 3 x 3 )…

06/28/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Hard :30/Easy :30 Min 2: 15/12 Cal Row MIn 3: Double Under Practice MIn 4: Bar Kips/Ring Kips – Tight (Hollow/Arch) Weightlifting Bench Press (3 x 3 x 3 x 3 x 3) Metcon Metcon (Time) 5 Rounds for…

06/27/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Run Min 2: Row MIn 3: KB Swings Min 4: Strict T2B or Knees to Chest Metcon Metcon (AMRAP – Rounds and Reps) 25 AMRAP 400 M Run 10 Deadlifts 225/155 275/205 400 M Run 25 GHD Sit-Ups *Modify by…

06/26/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Min EMOM Min 1: Bike :30 Hard/:30 Easy Min 2: 15/12 Cal Row Min 3: One Arm DB OH Walking Lunge MIn 4: 10 Hip Extensions with Pause Weightlifting Clean and Jerk (12 x 1) 3 Second Pause below knee 1-4 70% of…

06/24/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: 200 M Run MIn 2: Row Min 3: DB Snatches MIn 4: Handstand Hold Metcon Metcon (Time) 2 Rounds for Time – In Teams of 2 Share all work 80 Cal Bike 60 HSPU’s 40 Power Snatches 95/65 115/85 20…

06/22/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Bike MIn 2: Row Min 3: Band Good Mornings Group Dynamic Warm Up 1. Jog 2. High Knees 3. Butt Kicks 4. High Front Kicks 5. Front and Side Lunge Weightlifting Deadlift (10-8-6-4-2) Climb in Weight each set. Put in…