WOD

07/27/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Close grip bench press (5×3 AHAP) s/s w/ Banded Tricep pushdowns (4×10 then 1xAMRAP) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 pull ups 10 goblet squats 53/35 20 KB hang cleans 53/35 (alternating sides, 10 per)1 rd = 40 reps

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07/26/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting 2 Cleans + 1 jerk (Weight) 2 Cleans + 1 jerk Every 90 secs for 15 min Metcon “Annie’s Fallen” (Time) 50-40-30-20-10 Double Unders Sit ups At zero, perform 3 burpees, then 3 burpees at start of ever minute.

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07/25/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (20 minutes to find 3 RM) Metcon Metcon (Time) 3 RFT: 24 pistols (alternating legs,12 per side) 150m sprint 100 ft bear crawl150m = fire hydrant 100ft = length of gym twice

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07/24/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand hold (4x:30 then 1x ALAP) against wall or freereps = # of seconds Static ring hold (Time) 4x:30 then 1x ALAPhold the top of a ring dip straight arms Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Isabel Lite (Time) “Isabelle” lite 30 snatches…

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07/23/2017

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 evenlyOne partner works, one partner rests

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7/22/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FT: 60 Cal row 60 wall balls 20/14 40 cal row 40 wall balls 20/14 20 cal row 20 wall balls 20/14 rest 2 minutes then 20 wall balls 20/14 20 cal row 40 wall balls 20/14 40 cal row 60 wall balls 20/14 60…

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07/21/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Skills Rope Climb (Practice) Metcon Metcon (Time) For time: 750m Run 30 T2B 3 rope climbs 400m Run 20 T2B 2 rope climbs 200m Run 10 T2B 1 rope climb750m Run= (once around block) 400m Run = (end of block) 200m Run= (end of red building on Noll)…

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07/20/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (5×2 @ 90% ) Metcon Metcon (Time) For time: 50 pulls ups 50 push press 95/65 50 sit ups 50 burpees

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07/19/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting SLDL (stiff-legged DL) (5×3 AHAP) Metcon Metcon (AMRAP – Reps) 3rds of Max cal row 2 mins :20 sec rest Max doubles 2 mins :20 sec rest Max American KB swings – 2 mins (53/35) :20 sec restScore = total reps over 21 minutes

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07/18/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5×6 AHAP) w/ DBs or KBs Add both weights together Metcon Metcon (Time) FT: 27-21-15-9 Squat clean 95/65 Ring dips

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