Blog

CrossFit TW18 – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 4:00 Run @ 70% Effort -Rest 2:00- 2:00 Run @ 80% Effort -Rest 1:00- 1:00 Run @ 90% Effort -Rest 3:00 b/t Sets- B….

CrossFit TW18 – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style… 40 Jumping Jacks 5/5 Single Arm KB Deadlifts 40 Line Hops 5/5 Single Arm KB Russian KBS 20 Toy Soldiers 5/5 Single Arm KB Cleans Workout Metcon…

CrossFit TW18 – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Cal Row 25’ Bear Crawl 25’ Broad Jump Strength Bench Press (5-3-1-3-5) Close Grip Bench Press* -Rest 3:00 b/t Sets- *Moderate to heavy weight…

CrossFit TW18 – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME…

CrossFit TW18 – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike 5 DB Burpees 5 DB Strict Press Workout Metcon (AMRAP – Reps) AMRAP x 12 MINUTES 2-4-6-8…and so on Cal Bike Devil’s Press Optional…

CrossFit TW18 – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 100m run 5 Med Ball Front Squats 5 Med Ball Push Press to Target 5 Wall Balls to Target Strength Front Squat (10 x 3) EMOM x…

CrossFit TW18 – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace…

CrossFit TW18 – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME @ 80% EFFORT 21-15-9* Cal Row Cal Ski (30-20-10 Push-ups) Cal Bike *130 Double Unders after each set -Rest 5:00- Repeat! B. NC60 Warm-up Warm-up (No Measure)…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills! Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels…

CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… ATHLETE GOAL.. Getting comfortable with the Squat Clean during our EMOM. For Fran, it’s pedal to the metal! Let’s try and get some PR’s on the board! ATHLETE FOCUS… Unbroken Thruster…