Jambalaya

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of “Big Nate” –

4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS (70/53)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

B: Metcon (Time)

Fitness

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of

4 DB Step Ups (45,25),

8 T2B, 16 KBS (53,35)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

C: Back Squat (5 Rep)

0:00- 4:00 – 5 Rep Back Squat

D: Back Squat (3 Rep)

4:00-7:00 – 3 Rep Back Squat

E: Back Squat (1 Rep)

7:00 – 10:00 – 1 Rep Back Squat

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Wally’s World

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Reps)

In Teams Of 2

100 Wall Balls

80 KB Swings

60 Pull Ups

40 GTO (155,105) (115,85)

20 Muscle Ups

12:00 CAP

B: Metcon (AMRAP – Reps)

5:00 AMRAP In Teams Of 2

100M Sled Push Pull

1 Burpee + 1 Wall Up & Over

2 Burpee + 2 Wall Up & Over

3 Burpee + 3 Wall Up & Over

Add 1 Burpee after every wall climb

Grand Royal

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Couch Stretch – 2:00 Each Leg

Front Rack Stretch – 2:00

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

B: Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Behind Neck Press

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Hang Power Cleans

C: Power Clean (10-8-6-4-2-4-6-8-10)

Power Clean

10-8-6-4-2-4-6-8-10

10 Reps @ 50%

8 Reps @ 60%

6 Reps @ 67%

4 Reps @ 75%

2 Reps @ 80%

4 Reps @ 75%

6 Reps @ 67%

8 Reps @ 60%

10 Reps @ 50%

D: Metcon (Time)

Performance

3 Rounds:

10 Front Squats (185/135)

15 Lateral Burpees Over Bar

20 Chest to Bar Pull-Ups

E: Metcon (Time)

3 Rounds:

10 Front Squats (145/105)

15 Lateral Burpee Over Bar

20 Pull-Ups

Burnt Toast

V3 CrossFit – CrossFit

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A: Metcon (18 Rounds for reps)

6 Rounds:

1:00 – Row for Max Calories

1:00 – Wallballs (20/14)

1:00 – Double-Unders

1:00 – Rest

Score each movement individually, recorded at the rest interval of each round. For example, add all six rounds of wallballs together for your cumulative wallball score

Rest 5:00

B: 10:00 to get 5 REP Back Squat (5 Rep)

Take 10:00 to establish a 5 Rep Back Squat