06/08/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 EMOM Min 1: Bike Min 2: Row Min 3: Hip Extensions Min 4: DB Deadlifts Min 5: Push-Ups Weightlifting Deadlift (3 x 3 x 3 x 3) Work up to a heavy set of 3. Metcon Metcon (AMRAP – Rounds and Reps) 10…

06/07/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 EMOM Min 1: Row Min 2: Sprint Min: 3: Double Unders Min 4: Goblet Squats Min 5: Handstand Hold Weightlifting Back Squat (60%/2 70%/2 75%/2 80%/2 85%/2 90%/2) Metcon Metcon (Time) For Time 30/20 Cal Bike Then… 15-12-9-6-3 Thrusters 95/65 115/85 50 Double…

06/06/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: Push-Ups Min 4: KB Swings Weightlifting Bench Press (3 x 3 x 3 x 3 x 3) Metcon Metcon (AMRAP – Reps) 4 Rounds 1:00 Row 1:00 DB Snatch 50/35 70/50 1:00 Burpees 1:00…

06/05/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 8 EMOM Min 1: Bike Min 2: Row Min 3: BW Lunges Min 4: Waiters Carry w/ DB Weightlifting Clean Complex – Power Clean + Front Squat + Jerk (1+1+1 x 5 sets) 1 Power Clean + 1 Front Squat + 1 Jerktake %…

06/02/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minute Min 1: Bike Min 2: Row Min 3: Box Jumps Min 4: OH Squat with PVC #5 1. Burgener Warm Up/Skill Transfer 2. Snatch High Pull + Muscle Snatch + Snatch Weightlifting 15 Minutes Hang Snatch (3 x 3 x 3 x…

06/01/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 EMOM Min 1: Bike Min: 2: Row Min 3: Bar Good Mornings 45/35 Min 4: Push-Ups Min 5: Goblet Squats Weightlifting Back Squat ((65%/3)4) Metcon Metcon (Time) 3 Rounds for Time 21 Wall Balls 20/14 30/20 15 Bar Facing Burpees 9 Deadlifts 225/155…

05/31/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 9 EMOM Min 1: Bike Min 2: :30 DB Power Cleans/:30 DB Push Press Min 3: :30 Ring Rows/:30 Strict Pull-Ups Weightlifting Split Jerk (3-3-3-2-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 5 Power Cleans 135/95 185/125 10 HSPU’s 15 T2B Accessory…

05/30/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 EMOM Min 1: Shuttle Sprint Min 2: Hollow Rocks :30/ Arch Rocks :30 Min 3: KB Swings :30/ HS Hold :30 Metcon Metcon (Time) For Time 1.5 Mile Bike 1000 M Row 150 Double Unders*Athletes who missed Murph yesterday will have the Opportunity…

05/29/2017

Justin Smith – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph…