WODs and News
Page 1 of 11012345102030...Last »

Apr 19th

2018

By admin
Category: WODS
Comments 0

Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 3 Rounds of: 5 Pull Ups 10 Cal Bike 15 Sit Ups Sampson Scorpion Banded Pull Apart Down Dog to Cobra x5 Metcon (Time) “F and I” 21-15-9 KBS 53/35 Pull Ups 150 DU’s 12-9-6 Shoulder to Overhead (155/105) Burpees Over […]

Apr 18th

2018

By admin
Category: WODS
Comments 0

Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m row Then: Dynamic+ Couch Stretch Metcon (Time) “Redemption” For time: 400 m run 15 Back Squats 225/155 400 m run 12 Back Squats 225/155 400 m run 9 Back Squats 225/155 400 m run

Apr 17th

2018

By admin
Category: WODS
Comments 0

Tuesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 4 min tabata Seated med ball twists Sampson Banded Shoulder Metcon (Time) “Armor” (Teams of 2) 30 Rounds for time 5 Wall Ball 3 Clean and Jerk (155/105) *teammate must complete full round before tagging *after 10,20 and 30 rounds complete […]

Apr 15th

2018

By admin
Category: WODS
Comments 0

Monday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 12-9-6 High Pull With Hip Extension 45/35 Hang Power Snatch 45/35 Banded Shoulder PVC Pass Throughs PVC Good Mornings Snatch 15 min to find a 1RM CrossFit Games Open 14.1 (AMRAP – Rounds and Reps) 10 min AMRAP 30 Double-Unders 15 […]

Apr 14th

2018

By admin
Category: WODS
Comments 0

Saturday team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m run Deck of cards warmup (15 cards) Hearts = Air Squats Diamonds = Push Ups Clubs = Sit Ups Spades = Knee Raises Metcon (AMRAP – Reps) 2 rounds of: 2 min SDHP 75/55 2 min wall ball 20/14 2 min double […]

Apr 13th

2018

By admin
Category: WODS
Comments 0

“Jolly 51 Memorial WOD”

Guns Out CrossFit – Barbell Club View Public Whiteboard Warm-up (No Measure) 200 m row 3 rounds of : 5 Pull Ups 7 Push Ups 9 Air Squats 20 Good Mornings (bar) Metcon (AMRAP – Rounds and Reps) “Jolly 51” 7 RFT 3 Deadlifts 225/155 15 Burpees Over The Rower 18/14 Cal Row 51 Toes […]

Apr 13th

2018

By admin
Category: WODS
Comments 0

Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m row 12-9-6 Squat Jumps Strict Press (bar) Banded Hip Banded Shoulder Couch Metcon (Time) « Barracuda » 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 Box Jumps

Apr 11th

2018

By admin
Category: WODS
Comments 0

Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row Thunderstruck (burpee edition) Run in place between burpees Metcon (Time) “Amour” 800 m run 50 KBS 53/35 50 Sit Ups 50 Push Ups 50 Mountain Climbers 50 Knee Raises 800 m run

Apr 11th

2018

By admin
Category: WODS
Comments 0

Wednesday WOD

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) Dynamic Warmup (Butt Kicks,Russian,Duck Walk,Bear Crawl) Mobility PVC Pass Throughs Couch Metcon (Time) “Fran for beginners” 21-15-9 Thrusters (bar) Ring RowWeight can be added as desired up to 65/45 (total including bar)

Apr 10th

2018

By admin
Category: WODS
Comments 0

Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic Couch Walking Hamstring Back Squat (7×3) 7sets of 3reps @ 65% of Back Squat Max (12 min) Metcon (No Measure) 15 Min EMOM Min 1: 7 OHS 95/65 Min 2: 10 Pull Ups Min 3: 40 DU’s