181119

CrossFit Nauset – CrossFit M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 banded good mornings 10 rkbs light and slow 10 single leg dealift 10 Squats STRENGTH Deadlift (4×2@90%of 1RM) Touch & Go!...

181117

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up WARM-UP (No Measure) RUN 400m, ROW 500m, AB 600m, then 10 Banded good mornings 10 Medicine ball cleans 10 Squat to stand 10 Marching bridge (each side) 5 Bent-knee iron cross (each side) 5 Single leg...

181116

CrossFit Nauset – CrossFit G-M-W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 2 RDS NFT 8 inchworms 8 spiderman lunge 8 one arm KBS (each arm) 8 single leg hops (F-B, L-R) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP13:...

181114

CrossFit Nauset – CrossFit W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m Row, 600m AB 2 RDS NFT 8 banded good morning 8 arm circles 8 rkbs 8 overhead plate press 8 snatch lands Metcon Metcon (AMRAP – Rounds) AMRAP11: 4 Deadlift...

181024

CrossFit Nauset – CrossFit G-M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m Row, 600m AB 2 RDS NFT 10 Knee raises 10 arm circles 10 single leg hops (F-B,L-R) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups STRENGTH A1: Sumo...