WOD

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

Read More

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.

Read More

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

Read More

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…

Read More

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

Read More

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

Read More

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…

Read More

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

Read More

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…

Read More

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

Read More