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…

09/07/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 10 Push-Ups + 10 Squats Mobility 1. Leg Swings 2. 20 Lunges 3. Thoracic Spine Stretch 4.Ankle and Hip Mobility Weightlifting Snatch Balance + Overhead Squat (2 x 2 x 2 x 2) perform the snatch balance,…

09/06/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: 200 M Shuttle Sprint Min 2: Row Min 3: Band Good Mornings Rd. 2 Bar Good Mornings Min 4: 20 Ab Mat Sit-Ups Weightlifting Deadlift (3-3-2-2-1-1-1-) 12 Mins to work up to 90% of 1RM Metcon Metcon (Time) 100% 4 Rounds 1:1 Work/Rest…

09/05/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 3 Rounds 200 M Run 10/7 Cal Bike 15 Air Squats 3-5 Strict Pull-ups or RIng Rows Mobility 1. Leg Swings – Front to Back and Side to Side 2. Olympic Wall Squat Stretch 1:00 3. PVC Pass Throughs x 10 Skill Work 1. Pull-Up Progression and…