180716

CrossFit Nauset – CrossFit G-M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 2RDS NFT 10 overhead plate press 10 bug to superman 10 arm circles 10 roll to candlestick 10 squats STRENGTH A: Board press (4×3@85%of 1RM)...

180714

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up WARM-UP (No Measure) Run 400m. Row 500m, or AB 600m 2 RDS NFT 12 banded good morning 12 RKBS 12 progressive box jump 12 Thoracic high fives Metcon Saman (Time) 8 RDS for time: 13 deadlifts 185/125 17...

180713

CrossFit Nauset – CrossFit W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 2 RDS NFT 10 marching bridge 10 reverse lunges 10 Elbows high and outside 10 inchworms 10 ring push ups Metcon Metcon (AMRAP – Rounds and Reps)...

17028

CrossFit Nauset – CrossFit M-W-G View Public Whiteboard Warm-up WARM-UP (No Measure) 500m row/400m run/ 600m AB 2RDS NFT 5 One arm thruster with kettlebell (each arm) 5 Mountain climbers (each leg) 5 Sots press (PVC or bar) 10 Thorasic high fives 10 elbows high...

180711

CrossFit Nauset – CrossFit W-G View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m Row, 600m AB 2 RDS NFT 10 RKBS 10 Squats 10 ring rows 10 bug to superman Metcon Metcon (Time) 15-12-9-6 KBS 1.5/1 chest 2 bar pull-ups STRENGTH A1: Deadlift...