210413

by chris | Apr 13, 2021

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 AB/ROW Into… 2 ROUNDS 4 Push-Up to Pike 8 ALT Spiderman Lunge 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Strength Shoulder Press (7-5-5-3-3) 7-5-5-3-3 Strict...

210412

by chris | Apr 12, 2021

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB...

210410

by chris | Apr 10, 2021

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 1:00 Row 7 Ring Rows + :10 Top of Ring Hold 10 Scap Pull-Ups :20 Active Hang Strength Metcon (No Measure) EVERY :45 x 4 SETS 3 x 2-for-1 Pull-Ups* -Rest As Needed- 3...

210409

by chris | Apr 9, 2021

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Strength Deadlift (8-8-6-6)...

210408

by chris | Apr 8, 2021

CrossFit Nauset – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 –...