180919

CrossFit Nauset – CrossFit M-G-W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m Row, 600m AB 2 RDS NFT 10 banded good morning 10 knee raises 10 spiderman lunge Metcon Metcon (Time) 5 RDS for time: 20 weighted lunges 95/65 15 cal ROW/AB -or-...

180904

CrossFit Nauset – CrossFit G-M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m Run/500m Row/600m AB 10 elbows high & outside 10 ohs 10 sots press 10 cassock squat 10 pvc pass thru SKILL: XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE) Snatchwork...

180917

CrossFit Nauset – CrossFit W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 walkIng lunges 10 RKBS 10 over head plate press 10 thoracic high fives STRENGTH Behind The Neck Jerk (5×1@90-95%of 1RM) :30 rest...

180915

CrossFit Nauset – CrossFit Team WOD View Public Whiteboard Warm-up WARM-UP (No Measure) Choice: Run 400 meters, row 500 meters, 600m AB. Then complete the following: 8 banded thrusters 10 yards Spiderman lunge 8 push-ups 8 Slow and low air squats (perfect form)...

180914

CrossFit Nauset – CrossFit G-W-M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 2 RDS NFT 10 arm circles 10 push-ups 10 RKBS :20 handstand hold Metcon Duke (Time) 30 Cleans 95/65 30 floor presses 30 push press STRENGTH A1: Back...