10/05/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200M Run Min 2: Bike Min 3: 5-10 Ring Rows with Pause + 10 Push-Ups Min 4: One Leg Step Ups 5 each leg Weightlifting Thruster (3 x 3 x 3 x 3 x 3) Every 1:30 for 5 Sets Climbing in Weight…

10/04/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min 1: Bike Min 2: Row Min 3: 5 T2B + 10 Push-Ups + 15 Squats Mn 4: HS Hold Skill Work 1. Handstand Push-Ups 2. Double Unders 3. Warm up on Back Squat Metcon Metcon (AMRAP – Reps) On a 10-minute clock, for max reps/pounds: 0:00-2:00…

10/03/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 2 Rounds 10/7 Cal Bike 12 Cal Row 14 One Arm KB Deadlift (7 Each Arm) Skill Work Teams of 2 1. Warm up to Deadlift weight with Partner – Work on Synchronizing at the Top 2. Burpee Box Jump Over – Synchro at the bottom Do…

10/02/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike MIn 2: Row Min 3: OH DB Waiters Carry Min 4: 10 Squats + 15 Push-Ups Weightlifting Bench Press (5 x 3) 5 Sets of 3 Climbing in Weight Metcon Metcon (Time) For Time Buy In: 5 Rope Climbs Rx+ Legless 4…

09/30/2017

Justin Smith – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “Mock Festivus Games” WOD 1 – Hold My Protein Shake…It’s GO Time! 9-Minute AMRAP 3 Minutes – Box Jumps 24/20 (20/20) – Partner Holds Front Rack 95/65 (75/55) 3 Minutes – Pull-ups (Intermediate) / Ring rows (Novice/Masters) – Partner Holds Tricep-extension On Box…

9/28/17

Justin Smith – CrossFit View Public Whiteboard Warm-up Skill Work 1. Hang Power Snatch 2. Pull-Ups Metcon (Time) Team Series Event 3 120 Single Unders Each, Relay 120 Pull-Ups 120 Hang Power Snatches 75/55 120 Single Unders Each, Relay *You may do the double Unders if you have them or any combination. Rx+ 120 double-unders,…

09/27/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up Min1: Shuttle Sprints Min2: Row Min3: Squat Therapy Min4: Bear Crawl / Inch Worm Metcon (Time) JUSTIN’S 37th BIRTHDAY WOD !! Buy in: 37 cal Assault Bike Then… 3 Rounds 9 Back Squats 185/135 225/175 27 KB Swings 53/35 70/44 Cash out: 37 Burpees Mobility and Recovery…