Posts by og

9/9/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) “Partner chipper” For time w/ Partner Run once around the block together, then… 200 double unders 200 sit ups 200 thrusters 45/35 200 double unders 200 push upsOne partner works, one partner rest

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09/08/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting 2 Clean pulls + 1 Clean (6 complexes, keep it light, work on technique) focus on triple extension Metcon Death by Clean and Jerk (AMRAP – Rounds and Reps) 135 / 95 With a continuously running clock, perform one clean and jerk the first minute, two clean…

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09/07/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5×5 ) Metcon Metcon (Calories) 18 min EMOM, every minute alternating between – 8 Burpee box jumps (24/20) – 16 Hollow rocks – Max cals in :45Score = total cals rowed over 6 rounds

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09/06/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 @ 90% 1RM) Metcon Metcon (Time) FT: 50 burpees then… 6 rds of: 150m run 15 wall balls 20/14 then… 6 rds of: 20 double unders 15 Russian Swings 35/26 then… 50 burpees25 min time cap 150m = to the fire hydrant and back…

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09/05/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Muscle-ups (Practice and kipping ) Metcon Metcon (Weight) 15 min EMOM, every minute alternating between – 3 muscle ups – 5 HSPU – 7 front squats 135 / 95Scale: 3 pull ups/3 dips = 1 muscle up

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09/04/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Partner McGhee (AMRAP – Rounds and Reps) 30 min AMRAP 10 Deadlifts 275 / 185 26 push ups 18 Box jumps 24 / 20 All work split evenly

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09/03/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon 150 partner thrusters / emom burpees (Time) For time w/ partner 150 thrusters 95/65 EMOM both partners do 3 burpees Thrusters split in half

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9/2/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner 25- min AMRAP 3 Power snatches 95/65 6 HR push ups 9 Air squatsOne partner must complete the cycle before next partner goes. One partner works, one partner rest . Each cycle counts as one round

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09/01/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (20min to find 1rm) Metcon Oly “Annie” (Time) Oly “Annie” 50-40-30-20-10 Double Unders Sit ups 3 power cleans start of every minute 135 / 95

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08/31/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (20 min to find 3RM) Metcon Metcon (AMRAP – Reps) “On the 2s” 2 rds of: -2 min Max T2B rest 2 minutes then -2 min Max burpees rest 2 minutes then -2 min Max pull ups rest 2 minutesscore = total reps for 6…

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