WOD

09/19/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3×8 AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 12-min AMRAP 20 HR push ups 20 push press 115 / 85 20 pull-ups

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09/18/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (10 min EMOM – 3 @ 70-75% 1RM) 3 reps every minute for 10 minutes! All 10 rds should be at / around 70-75% of your 1RM! Metcon Metcon (Time) 3rds FT: 400m run 25 Box jumps 24 /20 25 Wall balls 20 / 14

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09/17/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon “Partner Emily” (Time) 10 Rounds FT: 60 Double unders 30 Pull-ups 60 Squats 150m Sprint (together)One partner works, one partner rests. 150m = to the fire hydrant on Noll

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9/16/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FT: 2 rds 40 sandbag pass over bar (20 each) 20 sandbag carry 50′ + 5 sandbag squats (10 each) 400m run together then rest 2 minutes then 2 rds 100 doubles unders (50 ea) 50 burpees (25 ea) 40 sandbag shoulder tosses (20 ea)Sandbag…

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09/15/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips Metcon Metcon (Time) FT: 400m Run 30 Russian Swings 70/53 30 Box jump over 24/20 400m Run 20 Russian Swings 70/53 20 Box jump overs 24/20 400m Run 10 Russian Swings 70/53 10 Box jump overs 24/20

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09/14/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Drop Snatch (Sets of: 5, 4, 3, 2, 2) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 10 wall balls 20/14 10 V-ups 10 Burpees Lvl1: Metcon (AMRAP – Rounds and Reps) 9-min AMRAP 10 wall balls 14/10 10 suit csae situps 10 Burpees

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09/13/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4×5 @ 75% ) Metcon Metcon (Weight) 18-min EMOM Every minute alternate between: – 12 cal row – 8 T2B – 3 Power snatchesscore = highest weight used in Power snatches for at least 3 rounds.

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09/12/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Bulgarian Split Squat (4 x 4 (4 each side) AHAP) w/ KB or DB goblet style Metcon Metcon (Time) For time: 27-21-15 Back squat (135/95) HSPUbarbell taken from floor

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09/11/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon “343” (Time) 100 Deadlifts 145 / 105 100 Power cleans 95 /65 100 ground to overhead 65 / 45 43 burpees In honor of all 343 firefighters who gave their lives on 9/11 trying to save others at the WTC. Gone but not forgotten!Partner WOD, one partner…

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09/10/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) “Double fronts” FT: 2 rds of: 10 Front squats 155/105 20 double unders 8 front squats 155/105 30 double unders 6 front squats 155/105 40 double unders 4 front squats 155/105 50 double unders 2 front squats 155/105 60 double unders

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