Monday 8/18 WOD

Main – CrossFit CRUSH GAMES AMATEUR WOD #1…Push yourself today and watch the clock attentively. Today is all about mental preparation…it is not to get better, because by now training for the last few months has given you everything you’ve got…all we are aiming at doing by doing the WOD today is to get mentally used to doing it exactly …

Saturday 8/16 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD Metcon (Time) “Timothy Davis” 22 Pull-Ups / 12 Toes-2-Bar (Females) 2 Rds of DT @115/85# 20 Burpees 2 Rds of DT @115/85# 22 Pull-Ups / 12 Toes-2-Bar (Females) Crush Athletes, keep in mind of 10min CAP.

Friday 8/15 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD :25: Metcon (Time) 21-18-15 Wall Balls @20/14# 12-9-6 Snatch Complex @95/60# Complex: Snatch + Hang Snatch At 7:00min mark, go to ROWER and ROW 3min until 10:00min mark for max Meters. If done with this WOD, put your time in. If not done, when the ROWING is done at 10:00min …

Thursday 8/14 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD Metcon (Time) 50 KB Snatches @24/16kg 40 Box Jump Overs @30/24″ 30 Split Squat Jumps 20 Toes-2-Bar / Knees to Arms(Females) 10 Pull Ups / Toes-2-Bar (Females) *Crush Games Athletes keep in mind 10min CAP. Keep working after the time CAP is needed. *SPLIT SQUAT JUMPS, both legs = 1 …

Wednesday 8/13 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice SWOD :20: Deadlift (Lift Exactly Every 2:30 Minutes) 10reps @55% 10reps @65% 6reps @75% 8reps @80% 6reps @85% 4reps @90% WOD Metcon (Time) 12-10-8-6-4 Burpee Box-Jump-Overs @24/20″ 2-4-6-8-10 Front Squats @135/80# Road To Crush CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead …

Tuesday 8/12 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD :25: Metcon (3 Rounds for reps) On a running clock: On Minute 0:00 – 5min AMRAP 1000m Row or 800m Run Power Snatches @115/80# AMRAP On Minute 10:00 – 5min AMRAP 1000m Row or 800m Run Toes to Bar AMRAP On Minute 20:00 – 5min AMRAP 1000m Row or 800m …

Monday 8/11 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice SWOD :20: Front Squat (Rx@95+%) 1 Rep Every 2 Minutes for 10 Minutes (5 Sets of 1) WOD :40: Metcon (Time) 500m Row 20 Front-Rack Lunges @115/80# 40 Pull-Ups 20 Front-Rack Lunges @115/80# 80 Double-Unders Rx Plus: Lunges@135/95# & Chest-2-Bar Pull-Ups Road To Crush Metcon (Time) 5 Ground to Overhead @175/110# …

Saturday 8/9 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD :20: Metcon (AMRAP – Reps) Perform in Teams of 2, with only 1 person working at a time. ALL ON A RUNNING CLOCK 5min AMRAP 1 Power Clean @155/90# 1 Pull Up 2 2 3 3 and so on… When Clock hits 10:00 5min AMRAP 3 Power Snatches 115/70# 6 …

Friday 8/8 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice SWOD :20: Back Squat (Rest 2min) 8 @50% 6 @70% 4 @80% 2@90% AMRAP@85% **On the AMRAP, do not rest more than 3sec at the top…once you have to rest excessively, your AMRAP is over. WOD :45: Metcon (AMRAP – Rounds and Reps) 8min AMRAP 5 Pull-Ups 10 Push Ups 15 …

Thursday 8/7 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups