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19/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceConditioningMetcon (Time)For time - teams of 3 30 min cap 2 rounds 30 Pull ups 30 HS/cleans 43/30 30 T2B 30 Burpee box jump overs 120 cal row/erg 2 rounds 30 Pull ups 30 HS/cleans 52/37 30 T2B 30 Burpee box jump overs…

17/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upCoaches choiceStrength/AccessoriesMetcon (No Measure)10 EMOM alternating 3 bench press @ 88% 25 abmat sit upsConditioningMetcon (AMRAP - Reps)7 rounds 1 minute on 1 minute off 5 C2B 5 Thursters ME Burpee's rest 1 minute M - 52/37 (RX+70/47)you will need to pick a weight…

16/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceSkillsMetcon (No Measure)10 EMOM alternating 5 tempo pullups 3.3.3.0 20 sec hollow hold hangIf you cannot do temp then ME strict in the Minute -------- or ME of what ever scaling you are up toConditioningFinisherIf coach decidesCrossFit Games Open 11.1 and 14.1 (AMRAP…

12/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceConditioningMetcon (Time)teams of 2 (RX+ vest) buy in 10x200 sprints 1 for 1 (5 each) 10 rounds each R4R 5 pull ups 10 push ups 15 sit ups (partner holds a wall sit while other works) cash out 10x200 sprints 1 for 1…

11/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceSkillsMetcon (No Measure)10 EMOM alternating 5 tempo pullups 3.3.3.0 20 sec hollow hold hangIf you cannot do temp then ME strict in the Minute -------- or ME of what ever scaling you are up toConditioningMetcon (Time)3 Rounds for time 21 Wall balls 20/14…

10/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesPower Clean (2 cleans every 1:30 for 8 rounds - building)not touch and go rest every liftConditioningMetcon (Time)Partner WOD R4R 10 rounds each 5 Push press 50/35 (RX+70/47) 10 double unders 5 DL - 100/70 (RX+120/85) 20 double understime cap 20 min -push…

08/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceWeightliftingSnatch pull + power snatch + Hang snatch (7x1 every 1:00)ConditioningMetcon (3 Rounds for reps)AMRAP 3 10/7 cal row 5 power snatch 35/25 rest 3:00 AMRAP 3 10/07 cal row 5 Hang snatch 43/30 rest 3:00 AMRAP 3 10/7 cal row 5 snatch…