23
FEB
2018

180223

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon Metcon (No Measure) “GOAT Day” 20 min EMOM Even- Movement 1 Odd- Movement 2Pick two movements that you are NOT good at, but can work on to improve. Cool Down
22
FEB
2018

180222

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Weightlifting Shoulder Press (1-1-1-1-1) Push Press (1-1-1-1-1) Push Jerk (1-1-1-1-1)
21
FEB
2018

180221

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon Metcon (2 Rounds for reps) 2 Rounds 1 Min AMRAP Calories-Assault Bike 2Min AMRAP Power Snatch (75/55) 3Min AMRAP Parking Lot runs 2 Min REST Mobility “Carpe” 2:00 Standing Straddle 1:00...
20
FEB
2018

180220

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon T (5 Rounds for time) 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings 100-meter sprint Rest 2 minutes Men: 115 lb. and 2 pood
 Women: 75 lb. and 1.5 pood Cool...
19
FEB
2018

180219

CrossFit Boiler Room – CrossFit Compare to 180115 View Public Whiteboard Warm-up Metcon 10 Min “Cindy” (AMRAP – Rounds and Reps) 5 Pull-ups 10 Push-ups 15- Squats 1000m Row (Time) Max Effort 1000m Row Cool Down
17
FEB
2018

180217

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) Partner WOD 60 Overhead Plate Lunges (45/25) 60 Knees to Elbows 60 Sit-ups 90 SDHP (53/35) 60 Sit-ups 60 K2E 60 OH Plate Lunges Cool Down
16
FEB
2018

180216

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon 30 Muscle-Ups (Time) 30 muscle-ups for time Cool Down
15
FEB
2018

180215

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 25 burpees 10 body-weight front squats Cool Down
14
FEB
2018

180214

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) 7 Min AMRAP Wall Balls (20/14) EMOM 5 Deadlifts (225/155) Mobility “Love The Process” 3:00 Frog 2:00 Seal/Sphinx 1:00 Child’s Pose w/Right Arm 1:00...
13
FEB
2018

180213

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Metcon (Time) 7 RFT 14 dumbbell deadlifts 14 alternating dumbbell shoulder pressesChoose a weight that you can do unbroken in the first round. (This still should be a heavy unbroken) Put your weight in the...