7/25/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 55 GHD SITUPS 110 HIP EXTENSIONS W/ 1 SEC PAUSE @ TOP **IF YOU DID GHD THE LAST 2 WEEKS, IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD Warm-up banded hamstring floss 1:00 on bike 2 rounds 5 push ups 5 hang power cleans 5 s2oh A: Close Grip Bench (1 & ½ CGBP 8 X 3 RAMPING) REST 1 MIN B: Metcon (Time) FOR TIME 35/25 CAL BIKE 2 ROUNDS OF DT @ 155/103 35/25 CAL BIKE 2 ROUNDS OF DT 35/25 CAL BIKE 2 ROUNDS OF DT DT 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS Mobility blue angel hamstring smash Core 4 ROUNDS 30 SEC FRONT RACK HOLD @ 100% FS

7/24/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 30 MIN EMOM ODD: Max Cal Row EVEN: Max Cal Bike **3 DBALL TO SHOULDER (80/50) L2 Skill/Strength 4 ROUNDS 25 DU 4 BURPEE BAR MU Warm-up banded overhead distraction 200m run 3 rounds 5 KB swings 5 wallballs 5 kipping swings 10 sec handstand hold A: Metcon (No Measure) EMOM FOR 10 MIN 3-5 HSPU B: Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP 400M RUN 21 KETTLEBELL SWINGS (53/35) 15 WALLBALLS 9 PULL UPS Mobility quad smash w/ KB side deltoid smash Conditioning 9 X 1:40 IN C2 MONITOR

7/22/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1-8 DB BENCH PRESS @ 2020 TEMPO A2- 20 BATWING ROWS @ 20X3 TEMPO Warm-up 20 PVC pipe passthroughs 200m run 3 rounds 2 burpees 4 air squats 10 sec plank hold A: DB push press (4 X 12 DB PUSH PRESS) https://www.youtube.com/watch?v=mnVAuakHUr0 B: Metcon (No Measure) DECK OF CARDS SPADES – ABMATS HEARTS – BURPEES CLUBS – ALT DB SNATCH DIAMONDS – GOBLET SQUATS W/ DB **EACH CARD IS HOW MANY REPS **FACE CARDS ARE ALL 10 **ACES ARE 20 **JOKERS ARE A 200M RUN **KEEP PACE FAST WHERE AS MOST PEOPLE ARE FINISHING YOU PULL NEXT CARD…GET ON MICROPHONE, NOT ALL PEOPLE WILL FINISH EACH TIME AND THAT’S OK Mobility posterior shoulder smash couch stretch

7/21/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 7 X 3 CLEAN PULLS FROM BLOCKS BUILD UP TO 90% OF 1RM CLEAN https://www.youtube.com/watch?v=ZCCNtSZxuhU Warm-up k star lunge pigeon 15 banded good mornings 2 rounds 6 power snatches 8 scap pull ups 10 DUs A: Metcon (No Measure) 4 ROUNDS NOT FOR TIME 8/LEG DEAD STOP SINGLE LEG KB RDL 5 STRICT PULL UPS OR 10 PERFECT RING ROWS B: Metcon (AMRAP – Reps) PARTNER UP 10 MIN AMRAP 75 DU 10 POWER SNATCH @ 115/73 100 DU 8 POWER SNATCH @ 135/93 150 DU 6 POWER SNATCH @ 155/103 200 DU AMRAP SNATCH @ 185/123 C: Front Squat (10 X 3 FRONT SQUATS @ 83%) REST 1 MIN Mobility calf smash barbell quad smash

7/20/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 200M FARMERS CARRY 200M RUN Warm-up banded overhead distraction 3 rounds 30 sec overhead plate carry (25/15) 5 wall balls 5 push ups A: BANDED KB WALKS (10 MIN OF BANDED KB WALKS ON TRAINING BAR) BREAK IT UP IN THE CLASS https://www.youtube.com/watch?v=-u0QdwjCJgM **SHOOT FOR 2 MIN UNBROKEN B: Metcon (No Measure) EMOM FOR 15 MIN MIN 1: 18 WALLBALLS @ 20/14 MIN 2: 8 BENCH PRESS @ 155/103 MIN 3: 8 RENEGADE ROWS Mobility DB quad smash pec smash w/ lax ball on rig Conditioning 100 HOLLOW ROCKS 150 SUPERMAN

7/19/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 30 DB WALKING LUNGES 20 RUSSIAN TWISTS W/ DB Warm-up banded hip opener 10 monster walks (side to side, front and back) 1:30 on bike 2 rounds 5 air squats 5 kipping swings 10 sec rope hang A: Back Squat (10 X 3 BACK SQUATS @ 78%) REST 1 MIN B: Metcon (Time) 6 ROUNDS 0.5 MILE BIKE 10 T2B OR 1 ROPE CLIMB https://www.youtube.com/watch?v=qFE7pgOrj5w Mobility couch stretch lateral seam smash Conditioning 800M SLED DRAG 400 FW/400BW

7/18/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 15 BARBELL GLUTE BRIDGES @ 95/63 A2-20 REVERSE HYPER Warm-up banded hamstring floss 2 rounds 10 RDLs 10 DUs 10 sec hollow hold A: Metcon (Weight) 10 MIN EMOM 5 DEADLIFTS @ 225/153 + 5 PUSH UPS B: Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 5 DB CLEANS @ 55/35 5 BURPEES INTO C: Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP 6 GHD SITUPS OR 10 ABMATS 30 DU OR 90 SINGLES Mobility psoas smash classic hamstring mobility Conditioning 4 X 12 PER LEG SINGLE LEG HIP EXTENSIONS

7/17/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class EVERY 90 SEC FOR 12 ROUNDS 1 MIN REST BETWEEN ROUNDS 10 CAL BIKE MAX DBALL TO SHOULDER (80/50) REST 1 MIN 10 CAL BIKE MAX WALLBALLS (20/14) REST 1 MIN 10 CAL BIKE MAX BURPEES TO TARGET REST 1 MIN 10 CAL BIKE MAX KB SWINGS (53/35) REST 1 MIN 10 CAL BIKE MAX GOBLET SQUATS (53/35) REST 1 MIN 10 CAL BIKE MAX AB MAT SITUPS REST 1 MIN L2 Skill/Strength 45 GHD SITUPS 90 HIP EXTENSIONS W/ 1 SEC PAUSE @ TOP **IF YOU DID GHD THE LAST 2 WEEKS, IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD Warm-up banded bully 3 rounds 5 bench dips 3 burpees 5 kipping swings 3 box jumps A: DB Tate Press (4 X 12 DB TATE PRESS) B: Metcon (No Measure) EMOM FOR 24 MIN: MIN 1: 6 RING DIPS OR MATADOR DIPS MIN 2: 7 BURPEE BOX JUMPS MIN 3: 6 C2B OR 8 PULL UPS Mobility tricep smash blue angel Core 2 MIN D BALL WALK @ 120/80

7/15/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength FOR TIME 50 CAL ROW 40 T2B Warm-up banded overhead distraction 10 cal row 3 rounds 5 kipping swings 7 KB swings 9 DUs A: Metcon (No Measure) EMOM FOR 8 MIN MIN 1: 3 MU MIN 2: 40 DU B: Metcon (Time) FOR TIME 27-21-15-9 CALORIE ROW KETTLEBELL SWINGS @ 53/35 OVERHEAD SQUATS @ 75/53 Mobility couch stretch lateral seam smash

7/14/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1-8 DB BENCH PRESS @ 2020 TEMPO A2- 20 BATWING ROWS @ 20X3 TEMPO Warm-up 15 PVC pipe passthroughs 2 rounds 100m run 10 sec handstand hold 10 sec hollow hold A: VERTICAL DB PRESS (4 ROUNDS 8 EACH ARM VERTICAL DB PRESS) **DO SEPARATELY REST 45 SEC B: Metcon (AMRAP – Rounds) EVERY 5 MIN FOR 4 ROUNDS 5 HSPU 200M RUN 30 ABMAT SITUPS **SCALE IS 3 WALL WALKS ***SCORE IS ROUNDS COMPLETED*** Mobility anterior shin smash trap smash on rig Core 4 X 30 SEC PALOFF PRESS EACH SIDE

7/13/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 8 ROUNDS 1 SPLIT JERK + 3 STRICT PRESS FROM SPLIT **FORM OVER WEIGHT Warm-up k star pigeon 1:30 on bike 2 rounds 5 clean and jerks 10 banded good mornings 5 front squats A: Metcon (Weight) 4 ROUNDS 12 BANDED LAT PULLDOWNS 10 BARBELL GOOD MORNINGS @ 95/63 REST 45 SEC B: Metcon (Time) 10 MIN CAP PARTNER WOD 60 CAL BIKE THEN 60 CLEAN AND JERKS @ 135/93 **SCORE IS TIME OR CAP + REPS LEFT ***IF TIME CAPPED, WRITE NUMBER OF REPS LEFT IN COMMENTS*** C: Front Squat (10 X 3 FRONT SQUATS @ 80%) REST 1 MIN Mobility hamstring smash side deltoid smash

7/12/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 50 FT HEAVY SLED DRAG BACKWARDS WITH HANDS HOLDING STRAPS 200M RUN REST 2 MIN Warm-up banded overhead distraction 3 rounds 5 DB snatch 5 step ups 5 scap pull ups A: Metcon (Time) 60 ALT DB SNATCHES @ 55/35 **EACH BREAK IS 10 BURPEES B: Metcon (No Measure) EMOM FOR 18 MIN MIN 1: 14 ALT BOX STEP UPS MIN 2: 5 STRICT PULLUPS OR 7 RR MIN 3: 2 PER SIDE TGU Mobility glute smash lateral seam smash Core 3 ROUNDS 45 SEC RIGHT SIDE PLANK 1 MIN FACEDOWN GHD HOLD 45 SEC LEFT SIDE PLANK 30 HOLLOW ROCKS

7/11/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 1 ROUND 400M BACKWARDS SLED DRAG 200M FARMERS WALK Warm-up banded hip opener 200m run 2 rounds 5 air squats 5 kipping swings A: Back Squat (10 X 3 BACK SQUATS @ 75%) REST 1 MIN B: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Mobility foot smash quad smash Conditioning MEN: 2 ROUNDS BIKE 1 MIN @ 55 RPM BIKE 1 MIN @ 60 RPM BIKE 45 SEC @ 65 RPM BIKE 30 SEC @ 70 RPM REST 3 MIN WOMEN: 2 ROUNDS BIKE 1 MIN @ 45 RPM BIKE 1 MIN @ 50 RPM BIKE 45 SEC @ 55 RPM BIKE 30 SEC @ 60 RPM REST 3 MIN

7/10/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 25 min EMOM MIN 1-200m run MIN 2-25 wallballs MIN 3-50 DUs MIN 4 and MIN 5-REST L2 Skill/Strength 4 ROUNDS A1- 15 BARBELL GLUTE BRIDGES @ 95/63 A2- 20 BARBELL WALKING LUNGES Warm-up sink mobility 3 rounds 5 Russian swings 5 push ups 10 sec plank hold A: Metcon (No Measure) EMOM FOR 12 MIN MIN 1: 20 RUSSIAN SWINGS @ 70/53 MIN 2: 10 CGBP @ 135/83 B: Metcon (2 Rounds for reps) 6 MIN AMRAP 6 D BALL TO SHOULDER (120/80) 12 PUSH UPS STRAIGHT INTO C- 7 MIN AMRAP 100FT DBALL WALK (120/80) 100FT WAITERS WALK (55/35; ALT AT WALL) Mobility blue angel couch stretch Conditioning 40 GHD SITUPS 80 SUPERMAN

7/7/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 10 SINGLE LEG HIP EXTENSIONS 20 BATWING ROWS Warm-up banded overhead distraction 3 rounds 5 kipping swings 5 S2OH 10 DUs A: Metcon (No Measure) EMOM FOR 12 MIN 5 T2B + 15 DU B: Metcon (Time) 5 ROUNDS 1 BEAR CRAWL (TO WALL AND BACK) 3 MU 6 S2OH @ 135/93 **MU SCALE IS 3 BAR MU 6 C2B +6 RING DIPS 9 PULLUPS + 9 MATADOR DIPS 9 RING ROWS + 9 BENCH DIPS Mobility lateral seam smash side deltoid smash

7/6/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 200M EACH SIDE SUITCASE CARRY **HEAVY IN ONE HAND ONLY Warm-up k star lunge pigeon 10 cal row 2 rounds 10 lunges 5 air squats 10 sec plank hold A: 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 GOBLET SQUAT (ACCUMULATE 24 REPS @ 2 KB) RX: 55/35 Scaled: 35/26 B: Metcon (No Measure) 6 ROUNDS NOT FOR TIME 20 RUSSIAN TWISTS @ DB 20 CAL ROW Mobility glute smash gut smash Conditioning 400M SLED AHAP

7/5/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 30 RING DIPS Warm-up banded hip opener 3 rounds 6 thrusters 10 DUs A: Farmer’s Walk (400M FARMERS WALK @ 55/35 DB) EVERY BREAK IS A 400M RUN B: Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 9 THRUSTERS @ 95/63 35 DU Mobility barbell quad smash forearm smash Conditioning 6 X 250M ROW

4th of July WOD

CrossFit Boro – CrossFit View Public Whiteboard Warm-up 10 leg swings in all directions 20 PVC pipe passthroughs 10 cal row 4 rounds 4 thrusters 7 kipping swings 4 wall balls Mobility barbell quad smash lateral seam smash A: Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.To learn more about Hildy click here

7/3/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 30 MIN AMRAP 100 m run 10 slam balls 30/20 10 Step-ups YES STEP-UPS 10 UB wallballs 500 m row 50 ft waiters carry 53/35 (right arm) 50 ft waiters carry 53/35 (left arm) 50 ft walking lunges 25 ab mat sit-ups 25 DUBS L2 Skill/Strength 4 ROUNDS 4 WEIGHTED PULLUPS 6 GLUTE HAM RAISES Warm-up banded hamstring floss banded overhead distraction 1:00 on bike 2 rounds 5 strict press 5 push ups 10 sec plank hold A: Strict Press (8 MIN EMOM BUILDING TO 1RM STRICT PRESS) B: DB Tate Press (4 X 8 DB TATE PRESS) https://conjugatefitness.wistia.com/medias/bhwu0recw3 C: Metcon (Time) FOR TIME 30 DEADLIFTS @ 225/153 40 CAL BIKE 50 PUSH UPS D: Metcon (Time) 100 ABMATS FOR TIME Mobility low back smash + psoas smash (lax ball on low back & KB on psoas; can be done with feet on the wall) tricep smash

7/1/2017

CrossFit Boro – CrossFit View Public Whiteboard Warm-up Banded Hip Opener Monster Walks 2 Rounds of: 10 Cals on the Bike 5 Burpees 3 DBall Deadlifts A: Metcon (Time) 2017 CrossFit Games Regional Event 6 – PARTNER 4 Rounds For Time: RX 30/25 Assault Bike (Cals) 20 Burpee Box Jump Overs (30/24) 10 DBall OVER Shoulder (120/80) ** Partner A will complete round 1 and 3 then rest during Partner B completing round 2 and 4 (resting 1 and 3). 4 Rounds For Time: SCALED 25/20 Assault Bike (Cals) 20 Burpee Box Step Overs (24/20) 10 DBall OVER Shoulder B: Metcon (Weight) DOUBLE TABATA KB Waiters Walk 16 Total Rounds 8 Each Arm. Mobility 2 Flavors of the Day

6/30/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 8 SINGLE LEG HIP EXTENSIONS EACH LEG A2- 15 BATWING ROWS W/ 3 SEC PAUSE @ TOP Warm-up super front rack 200m run 2 rounds 5 power cleans 5 front squats 5 push press 5 kipping swings A: Metcon (Weight) 6 MIN EMOM 3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS RX: 185/123 B: Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here Mobility barbell quad smash side deltoid smash foot smash (optional) Conditioning 400M SLED DRAG AHAP

6/29/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 100 FT BEAR CRAWL 100 FT PLATE PINCH CARRY 25/15 100FT BEAR CRAWL 100FT DBALL WALK Warm-up olympic wall squat w/ external rotation 2 rounds 3 burpees 3 box jumps THEN 5 high hang snatches 5 hang power snatches 5 hang power snatches + OHS 5 squat snatches A: Squat Snatch (EVERY 20 SEC FOR 10 MIN 1 SQUAT SNATCH @ 60%+) B: Metcon (Time) 5 ROUNDS 20 ALTERNATING DB SNATCHES 10 BURPEE BOX JUMP OVERS @ 24/20 Core IF YOU DID GHD THE LAST 2 WEEKS THEN ACCUMULATE 60 GHD,IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD Mobility DB quad smash anterior shin smash

06/29/2017

CrossFit Boro – Personal Training View Public Whiteboard Warm-up 90 SEC BIKE CROSS-OVER HANG CLEAN 12 MIN OF HANG CLEAN TECH WORK Metcon (Time) 4 ROUNDS FOR TIME 10 CAL BIKE 5 D-BALL OVER THE SHOULDER 10 THRUSTERS

6/28/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength ACCUMULATE 30 HSPU Warm-up banded hamstring floss banded overhead distraction 200m run 2 rounds 5 kipping swings 2 burpees 5 dball deadlifts A: Metcon (Time) 4 ROUNDS 200M RUN 15 T2B 10 DEADLIFTS @ 225/153# B: Metcon (Time) 4 ROUNDS 10 DBALL TO SHOULDER 10 BURPEES Mobility lateral seam smash psoas smash Conditioning 8 X 0.5 MILE BIKE REST 1:1 2 MIN REST BT SETS 4-5

6/27/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS A1- 30 SEC HALF KNEELING PALOFF PRESS A2- 30 SEC WAITERS CARRY WITH KB Warm-up k star pigeon 3 rounds 150 row 6 lunges 10 sec hollow hold A1: Back Rack Lunge (4 X 10/LEG BACK RACK LUNGES @ HEAVY) A2: GHD Situps (4 X 10 GHD SITUPS) REST 1 MIN B: Metcon (No Measure) 3 MIN ROW MIN 1 @ 21 S/M MIN 2 @ 23 S/M MIN 3 @ 25 S/M C: 2k Row (Time) Max Effort 2k Row Mobility glute smash gut smash Conditioning 800M SLED DRAG @ 70/50 400 FW 400 BW X 2

6/26/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 30 mins MAX Cal on bike (work slightly above recovery pace) Every 30 cals, hvy Farmers carry (100 ft) L2 Skill/Strength 3 ROUNDS 8 WEIGHTED PULLUPS 12 EACH LEG SINGLE LEG KB RDL Warm-up 20 PVC pipe passthroughs 3 rounds 5 push ups 5 strict press 10 DUs A: Strict Press (6 X 4 STRICT PRESS @ 70%+) B: Metcon (Time) WITHIN 7 MIN WINDOW ACCUMULATE 30 MATADOR OR RING DIPS C: Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 9 PUSH UPS 12 DB CLEANS @ 55/35 36 DU Mobility blue angel couch stretch

6/24/2017

CrossFit Boro – CrossFit View Public Whiteboard Warm-up 2 Minutes of Mobility (You Choose, Whatever is Sore) 200M Light Run -Then- 3 Rounds Not For Time 7 Power Cleans 7 Box Dips :20 on Bike or Row A. : Death By Cardio (AMRAP – Rounds and Reps) Progressive EMOM until Failure of ONE of the following: Calorie Assault Bike (1, 2, 3, 4, 5, 6, etc.) Calorie Rower (2, 4, 6, 8 10, 12, etc.) B.: Partner Elizabeth (Time) 42 – 30 – 18 Power Cleans (135/93) Ring Dips *Partners Must Tag In and Out* SCALED: Power Clean(95/63) and Matador/Box/Bench Dips Mobility

6/23/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 8 SINGLE LEG HIP EXTENSIONS EACH LEG A2- 15 BATWING ROWS W/ 3 SEC PAUSE @ TOP Warm-up banded overhead distraction 3 rounds 3 burpees 6 kipping swings 9 DUs A: Metcon (No Measure) EMOM FOR 8 MIN 2 MU OR 4 C2B OR 5 PULLUPS OR 7 RING ROWS B: Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 30 DU 20 ALT DB SNATCH @ 55/35 10 BURPEES Mobility calf smash lateral seam smash Conditioning SLED DRAG FOR 800M @ 80/60

6/22/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 100M FARMERS CARRY @ HEAVY 40 DU Warm-up super front rack 3 rounds 2 squat cleans 4 step ups 6 kipping swings A: Squat Clean (EVERY 20 SEC FOR 10 MIN 1 SQUAT CLEAN @ 60%+) B: Metcon (Time) 4 ROUNDS 10 D BALL TO SHOULDER (80/50) 15 PULL UPS 20 BOX JUMPS Core C- IF YOU DID GHD LAST WEEK THEN ACCUMULATE 50 GHD, IF NOT THEN ONLY 30 GHD Mobility anterior shin smash lateral seam smash

6/21/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 X 10 RING DIPS Warm-up banded hamstring floss 3 rounds 5 RDLs 5 hang power cleans 5 push jerks A: Sumo Deadlift (4 X 8 SUMO DEADLIFT @ 205/133) B: Metcon (Time) RISE INDIVIDUAL WORKOUT #1 5 ROUNDS 1 ROPE CLIMB 1 RD DT DT 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS RX: 155/105 ROPE CLIMB SCALE: 2 PULL TO STANDING (LOWER BODY BACK TO GROUND) Mobility forearm smash low back smash

6/20/17

CrossFit Boro – CrossFit ***WEAR LONG SOCKS FOR ROPE CLIMBS TOMORROW*** View Public Whiteboard L2 Skill/Strength 200M EACH SIDE SUITCASE CARRY **HEAVY IN ONE HAND ONLY Warm-up k star lunge pigeon 2 rounds 150 m row 6 step ups 10 sec hollow hold A: Metcon (Weight) 4 ROUNDS A1- 8 EACH LEG DB STEP UPS TO 20” A2- 20 HOLLOW ROCKS A3- 20 SUPER MAN B: Metcon (9 Rounds for distance) 9 X 1:40 ROW/0:20 REST Mobility banded hip opener glute smash w/ lax ball Conditioning 1 MILE SLED DRAG @ 50/35 400 FW 400 BW X 2

6/19/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class Slam Ball Fun (30/20) 24 min AMRAP 200m run with slam ball 25 situps with slam ball 20 step ups with slam ball 15 burpees with slam ball 10 wallballs with slam ball *If drop slam ball, 200 meter run after 24 minutes. Add all drops together. L2 Skill/Strength 5 ROUNDS 5 WEIGHTED PULLUPS 10 GLUTE HAM RAISES REST 1 MIN Warm-up banded overhead distraction 1:00 bike 2 rounds 5 S2OH 5 russian swings 5 burpees A: Metcon (Weight) EMOM FOR 6 MIN 4 STRICT PRESS @ 65% + 4 PUSH PRESS B: BANDED PULL DOWN AND APARTS (4 X 15 BANDED PULL DOWN AND APARTS) C: Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 15 RUSSIAN SWINGS @ 70/53 10 BURPEES 15 CAL BIKE Mobility couch stretch tricep smash

6/16/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 8/LEG SINGLE LEG KB RDL 10 BATWING ROWS W/ 3 SEC PAUSE @ TOP Warm-up 400m run Banded bully 3 rounds: 2 Burpees 3 DB Thrusters 4 Dips A: Metcon (No Measure) EMOM FOR 12 MIN: EVENS: 5 C2B ODDS: 8 DIPS B: Metcon (Time) 3 ROUNDS 800M RUN 10 MANMAKERS Mobility Rhomboid smash Anterior shin smash Foot smash Conditioning SLED DRAG FOR 800M @ 80/60

6/15/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 100M FARMERS CARRY @ HEAVY 15/12 CAL ROW Warm-up Partner hanging t-spine mob 2 rounds: 150m row 8 kipping swings 6 S2OH 4 Burpees Then… Burgener WU A: 1 SNATCH GRIP DEADLIFT + 5 SEC LOWER TO KNEES + 1 HANG SQUAT SNATCH (BUILD TO A HEAVY COMPLEX IN 11 MIN) B: Metcon (Time) FOR TIME 1000M ROW 30 S2OH 25 T2B 20 BURPEES OVER ROW 25 T2B 30 POWER SNATCH 1000M ROW RX: 115/73 SCALE AS NEEDED Core C- IF YOU DID GHD LAST WEEK THEN ACCUMULATE 40 GHD, IF NOT THEN ONLY 30 GHD Mobility Lateral seam smash Barbell int rotation smash

6/14/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength ACCUMULATE 40 HSPU OR 15 WALL WALKS Warm-up 15 Banded good mornings 3 rounds: 5 axle thrusters 5 T2B 5 axle DL A: AXLE BAR DEADLIFTS (4 X 8 AXLE BAR DEADLIFTS ) RX: 195 (2 BLUES ) 115 ( 2 GREENS) SCALE AS NEEDED **NO SWITCH GRIP B: Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 AXLE THRUSTERS 10 T2B RX: 85 (YELLOW) 65 (GREEN) SCALE AS NEEDED Mobility Couch stretch Suprapatellar pouch smash Conditioning 5 ROUNDS 15/12 CAL BIKE REST 90 SEC

6/13/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS A1- 30 SEC HALF KNEELING PALOFF PRESS A2- 30 SEC WAITERS CARRY WITH KB Warm-up 200m run Dynamic WU: High knee pulls Lunge Flamingos 250m row A: 1 LEFT LUNGE + 1 RIGHT LUNGE + 1 GOBLET SQUAT (4 ROUNDS WITH 2 KB 10 REPS) RX: 53/35 EACH HAND SCALED: 35/27 EACH HAND B: Metcon (10 Rounds for time) 10 ROUNDS 250M ROW 1:1 REST WITH 3 MIN BT SETS 5 AND 6 Mobility Quad smash with KB Hamstring mob on KB Conditioning 1 MILE SLED DRAG @ 50/35

6/12/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 6 ROUNDS A1- 4 WEIGHTED PULLUPS A2- 8 GLUTE HAM RAISES REST 60 SEC Warm-up Banded OH distraction 10 Leg swings all directions 3 rounds: :20 bike 10 presses 20 DU Then… 4 min to WU strict press A: Strict Press (6 X 3 STRICT PRESS @ 70%) REST 60 SEC B: Metcon (Time) 6 ROUNDS 8 DEADLIFTS 10 CALS ON THE BIKE 12 PUSH UPS 24 DU RX: 225/153 Mobility Posterior shoulder smash Pec smash

SaturTREY

CrossFit Boro – CrossFit View Public Whiteboard Warm-up A: 6 min DU circle of death (No Measure) B: Metcon (AMRAP – Rounds) Death by Clean and Jerk #135/93 C: Metcon (AMRAP – Reps) Partner WOD 4 Rounds: 250m row (Burpees) :30 rest

6/9/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 8/LEG SINGLE LEG KB RDL 10 BATWING ROWS W/ 3 SEC PAUSE @ TOP Warm-up 10 scap pull downs 4 min AMRAP: 10 Sec HS hold 5 T2B kipping swings 5 Bench dips 5 Cals on bike A: Metcon (No Measure) EMOM FOR 14 MIN EVENS: 7 T2B ODDS: 7 DIPS B: Metcon (Time) 3 ROUNDS 1K BIKE 10 STRICT PULLUPS 10 HSPU **SCALE TO KIPPING/RING ROWS Mobility Lateral seam smash Rhomboid smash Side deltoid smash Conditioning SLED DRAG FOR 400M @ 80/60

6/8/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 100M FARMERS CARRY @ HEAVY 800M BIKE Warm-up Super front rack 200m run 3 rounds: 4 hang cleans 6 kipping swings (rig or rings) 8 DU A: 1 DEADLIFT + 5 SEC LOWER TO KNEE + HANG SQUAT CLEAN (BUILD TO A HEAVY COMPLEX IN 11 MIN) B: SCHILTZ (Time) “SCHLITZ” 4 ROUNDS 400M RUN 4 MU 40 DU Core C- 35 GHD SIT UPS Mobility Anterior shin smash Serratus/Pec smash on roller

6/7/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 10 HSPU 40 FLUTTERKICKS Warm-up 10 leg swings front & back 10 leg swings side to side 10 banded good mornings 10 hollow rocks 10 kipping swings 5 min to WU to DL A: Deadlift (3 ROUNDS 20 UB DEADLIFTS) RX: 225/153, NO BOUNCING SCALED: AHAP WITH GOOD FORM REST 2 MIN B: Metcon (No Measure) 4 ROUNDS 30 AIR SQUATS 20 SUPERMAN 30 BANDED GOOD MORNINGS 20 PULL UPS **FOCUS ON QUALITY OF MOVEMENTS Mobility Classic hamstring mob Gut/QL smash (LAX ball goes under low back, KB presses on stomach…do at same time) Conditioning 8 X 250M ROW REST 1:1 2 MIN REST BT SETS 4-5

6/6/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS A1- 30 SEC HALF KNEELING PALOFF PRESS A2- 30 SEC WAITERS CARRY WITH KB Warm-up 2 rounds: 10 sec ME row 10 sec ME bike 10 second hollow hold 10 lunges A1: Back Rack Lunge (4 X 10/LEG BACK RACK LUNGES @ HEAVY) A2: Hollow Hold (4 X :45 HOLLOW HOLD) Accumulate 45 sec B: Metcon (6 Rounds for calories) 6 ROUNDS 90 SEC ROW @ 85-95% REST 90 SEC 90 SEC BIKE @ 85-95% REST 90 SEC **ON ROWER TRY AND MAINTAIN A CERTAIN SPLIT TIME SETS ACROSS BUT TRACK CALS FOR SCORING **ON BIKE TRY AND MAINTAIN A CERTAIN NUMBER OF RPM SETS ACROSS, MALES @ 60+ FEMALES @ 45+ BUT TRACK CALS FOR SCORING Mobility Glute smash Banded hip opener Conditioning 1.5 MILE SLED DRAG @ 45/25

6/5/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 25 Min AMRAP 100m run with slam ball 30/29 100 ft bear crawl 25 cal bike 50 Double Under L2 Skill/Strength 6 ROUNDS A1- 3 WEIGHTED PULLUPS A2- 7 GLUTE HAM RAISES REST 60 SEC Warm-up banded overhead distraction 10 cal row 2 rounds 5 strict press 5 russian swings 5 box dips A: Metcon (Weight) EMOM FOR 6 MIN 3 STRICT PRESS @ 65% + 3 PUSH PRESS B: Metcon (No Measure) EMOM FOR 6 MIN 5-8 RING DIPS **MATADOR DIPS **BOX DIPS C: Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP 15 RUSSIAN SWINGS 15/12 CALS ON ROWER 9 PUSH PRESS RX: 53/35 AND 135/93 SCALE AS NEEDED Mobility tricep smash blue angel

SaturTREY

CrossFit Boro – CrossFit View Public Whiteboard Warm-up 5 up and downs – hands behind the back 200m run 2 rounds: 4 AS 4 KBS 4 Pushups 12 DU Warm-up 5 up and downs – hands behind the back 200m run 2 rounds: 4 AS 4 KBS 4 Pushups 12 DU Gymnastics 7 minutes: Forward roll Conditioning :15 of Assault bike war X 3 rounds *Best of 3 **Loser has 20 burpees Metcon (AMRAP – Rounds and Reps) *Partner Leapfrog **MUST accumulate 40 Med ball situps on wall 14 min AMRAP: 200m row/run 8 WB (20/14) 10 Ring/Bar Pushups 12 KBS (53/35) 14 DU Mobility

6/2/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 30 ABMATS 20 RUSSIAN TWISTS @ 35/26KB 30 SEC PLANK Warm-up banded hamstring floss 250m row 2 rounds 6 American swings 6 walking lunges A: Metcon (Weight) EMOM FOR 21 MIN MIN 1: 15 AMERICAN SWINGS @ 53/35 MIN 2: 250/180M ROW MIN 3: 20 WALKING LUNGES B: Deadlift (4 X 3 DEADLIFTS @ 315/203) Mobility low back smash couch stretch

6/1/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 X 20 REVERSE HYPER @ 20% OF BS MAX Warm-up 400m run super front rack 2 rounds 10 sec plank hold 10 S2OH A: Front Rack Hold (2 SETS MAX EFFORT FRONT RACK HOLD @ FS MAX) REST 1 MIN BT SETS B: Metcon (Time) 5 ROUNDS 30 ABMATS 15 S2OH @ 95/63 C: 400m Run (Time) Max Effort 400m Run Mobility side deltoid smash foot smash gut smash (if needed)

5/31/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength TGU 5 X 3 EACH ARM Warm-up banded hamstring floss 3 rounds 6 kipping swings 3 burpees 6 hang power cleans 3 burpees 6 push jerks A: 1 CLEAN PULL + 1 HANG PWR CLEAN + 1 JERK DIP + 1 PUSH JERK (10 SETS RAMPING WEIGHT) 1:15/set B: Metcon (Time) 3 ROUNDS 10 PWR CLEANS @ 135/93 8 BAR FACING BURPEES 6 C2B 2 ROUNDS 10 DEADLIFTS @ 225/143 8 D BALL TO SHOULDER 80/50 1 ROUND 30 T2B **EACH BREAK = 5 D BALL TO SHOULDER Mobility lateral seam smash barbell internal rotation smash Conditioning 200M SLED DRAG AS HEAVY AS POSSIBLE

5/30/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS A1- 200M FARMERS WALK A2- 20 DB BATWING ROWS REST 2 MIN Warm-up hanging partner t-spine mobility 10 overhead wall squats 20 DUs 2 rounds 5 kipping swings 5 box jumps 5 wall balls A: Overhead Squat (1 RM OVERHEAD SQUAT) OVERHEAD SQUAT 3 @ 60% 2 @ 70% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 100% 1 @ NEW MAX REST 75 SEC BT SETS B: Metcon (Time) 8 MIN CAP 3 ROUNDS 3 MU 10 BOX JUMP OVERS 30 DU C: Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 10 ALT DB SNATCH (55/35) 10 WALLBALLS Mobility quad smash on foam roller anterior shin smash

Memorial Day Murph WOD

CrossFit Boro – CrossFit View Public Whiteboard Warm-up 400m Run 10 leg swings (all directions) 20 PVC pipe passthroughs To Wall and Back: high knee pull to lunge frankenstiens walking quad stretch karaoke 3 rounds 5 kipping swings –> pull ups 5 push ups 5 air squats A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Mobility Pick 2 Mobilities To Do On Your Own

5/27/17

CrossFit Boro – CrossFit View Public Whiteboard Warm-up TO WALL AND BACK: high knee pull to chest frankensteins karaoke butt kicks THEN 7 hollow rocks 7 supermans 7 abmats 250m row/7 cal bike A: Metcon (Time) Partner Workout 400m partner run w/slam ball (30/20) 75 slam balls 75 cals on rower 75 abmats w/slam ball To wall and back: 2 burpee jump over partner plank 75 abmats w/slam ball 75 cals on bike 75 slam balls 400m partner run w/ slam ball **break up work however you want to** Mobility Mobility on your own

5/26/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 45 SEC RIGHT SIDE PLANK 100 BICYCLES 45 SEC LEFT SIDE PLANK 30 HOLLOW ROCKS Warm-up 200m run 3 rounds: 10 GS 10 KBS 10 Ab mats A: Metcon (Weight) EMOM FOR 27 MIN MIN 1: 200M RUN MIN 2: 5 FRONT SQUATS FROM THE FLOOR @ 155/103 MIN 3: 10 BOX JUMP OVERS B: Metcon (Time) 10 MIN CAP 40-30-20-10 AMERICAN SWINGS @ 53/35 ABMATS Mobility Gut smash Anterior shin smash

5/25/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 X 16 EACH LEG SINGLE LEG HIP EXTENSIONS Warm-up Banded elbow distraction 20 PVC passthroughs 10 SLOW PVC shoulder press 2 rounds: 250m row 10 S2OH A: Front Rack Hold (4 X 45 SEC FRONT RACK HOLD @ 110% FS MAX) **REST 30 SEC B: Metcon (Time) 40 S2OH @ 115/73 **EACH DROP IS 5 D BALL TO SHOULDER @ 80/50 C: 1000m Row (Time) Max Effort 1000m Row Mobility 400m walk immediately after row Posterior shoulder smash

5/24/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 30FT HS WALK 15 AMERICAN SWINGS @ 53/35 Warm-up Banded OH distraction :30 waiter carry per arm 3 rounds: 4 Kipping swings -> pullups 8 AS 12 DU Then… 5 Burpees A: Metcon (Weight) 10 MIN EMOM 3 DB PWR CLEANS + 3 DB S2OH **CHALLENGE YOURSELF BUT ONLY GO UP IF YOUR MOVEMENT IS SAFE Gymnastics B- 8 MIN ROPE CLIMB WORK C: Metcon (Time) 3 ROUNDS 12 DB OH WALKING LUNGES 9 PULLUPS 6 DB FACING BURPEES 2 ROUNDS 30 ABMATS 20 DB GOBLET SQUATS 2 ROPE CLIMBS 1 ROUND 100 DU 50 ALT DB SNATCH RX: 55/35 DB Mobility Lateral seam smash Low back (if needed) Conditioning 1 MILE SLED DRAG BACKWARDS ONLY

5/23/17

CrossFit Boro – CrossFit **WEAR LONG SOCKS FOR ROPE CLIMBS TOMORROW** View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 10 EACH HALF KNEELING LANDMINE PRESS A2- 8 PARTNER GLUTE HAM RAISES Warm-up To wall and back: High knee pull to lunge 3 rounds: 7 Pushups 7 Cal bike 7 Cal row A: DB Step Ups (4 X 20 ALT DB STEP UP TO 20”) REST 90 SEC B: Metcon (Time) FOR TIME 40 CAL BIKE 30 BAR PUSH UPS **ON RIG 6” FROM GROUND 40 CAL ROW 20 CAL BIKE 20 BAR PUSH UPS 20 CAL ROW 10 CAL BIKE 10 BAR PUSH UPS 10 CAL ROW Core C- ON YOUR OWN 4 X 12 GHD SITUPS Mobility Pec smash on rig Couch stretch

5/22/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 35 Min AMRAP 100m run 10 wallballs 20 walking lunges 10 cal row 10 step ups 100 DUs 10 plate to OH (35/25) 10 cal bike 10 sit ups L2 Skill/Strength 5 ROUNDS A1- 100M/ARM WAITERS WALK WITH SMALL DB IN OTHER HAND A2- 5 RING ROWS @ 3030 TEMPO Warm-up 200m Run Partner Hanging T-spine Mob 20 DUs 10 Overhead Wall Squats 2 rounds 5 Wallballs 5 Kipping Swings A: Overhead Squat (6 X 2 OHS) REST 75 SEC B: Metcon (No Measure) 10 MIN EMOM MIN 1: 20 DU MIN 2: 6 C2B PULLUPS C: Metcon (Time) ESTABLISH CAP AT EACH CLASS WITH HOW MUCH TIME IS REMAINING 3 ROUNDS 400M RUN 35 WALLBALLS 7 BAR MU Mobility quad smash foot smash

SaturTREY

CrossFit Boro – CrossFit View Public Whiteboard Warm-up Conditioning Sprints 8 rounds :10/:50 work to rest ration B: Metcon (Calories) *Partner WOD 4 rounds Cals on bike **Pacer is Bear Crawl Slam Ball push -Partner A bikes while Partner B pushes SB from front of room to wall, then switch C: Metcon (AMRAP – Rounds and Reps) *Individual 6 min AMRAP: 20 DU (60 singles) 10 Pushups Mobility

5/19/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 12 GHD SITUPS 18 DEADLIFTS @ 135/93 24 DU Warm-up 20 Banded good mornings 3 rounds: 10 sec hollow hold 5 KBS 100m row A: Metcon (Weight) EMOM FOR 20 MIN MIN 1: 30 SEC HOLLOW HOLD MIN 2: 20 RUSSIAN SWINGS @ 53/35 B: Metcon (Time) PARTNER 2K ROW ** OTHER PARTNER HOLDS A DBALL @ 80/50 Mobility Classic hamstring mob Hamstring smash on NOVA Conditioning 9 X 800M RUN 1:1 REST

5/18/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 X 20 REVERSE HYPER @ 20% OF BS MAX Warm-up Banded OH distraction 25 Hollow rocks 3 rounds: 5 Push presses 2 Burpees 5 Snatches 2 Burpees A: Front Rack Hold (4 X 40 SEC FRONT RACK HOLD @ 110% FS MAX) **REST 40 SEC B: Push Press (6 X 4 PUSH PRESS @ HVY) C: Metcon (Time) 30 SNATCHES @ 135/93 **4 BURPEE EMOM **START WITH BURPEES AT THE BEEP Mobility Posterior shoulder smash Trap smash on LAX (lay on back…move arm through ROM)

5/17/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 40 DU 8 RING DIPS Warm-up :90 bike 2 rounds: 5 SB 5 Ab mats Then… 5 High hang cleans 5 Hang cleans 5 Pwr cleans 5 Pwr cleans + FS 5 Cleans A: 3 POSITION CLEAN (18 MIN TO BUILD TO HEAVY 3 POSITION CLEAN) ** FLOOR ** HANG BELOW KNEE ** HANG ABOVE THE KNEE B: Metcon (3 Rounds for reps) 4 MIN AMRAP 10 CAL BIKE 10 SLAM BALLS @ 30/20 REST 2 MIN 3 MIN AMRAP 15 CAL BIKE AMRAP ABMATS REST 2 MIN 2 MIN AMRAP MAX CALS ON BIKE Mobility Suprapatellar pouch mob Couch stretch Conditioning 200M SLED DRAG AS HEAVY AS POSSIBLE

5/16/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A- 4 X 4 TGU EACH ARM B- 3 X 10 GLUTE HAM RAISES Warm-up 400m run KStar lunge 2 rounds: 10 Walking lunges 10 Pushups 10 Standing torso twists A: SINGLE DB OH WALKING LUNGES (4 X 16 SINGLE DB OH WALKING LUNGES @ 55/35) REST 1 MIN B: Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 200M RUN 10 FLOOR PRESSES @ 135/93 20 RUSSIAN TWISTS @ 20/15 DB Mobility Glute smash Partner bilateral shoulder int rot mob (Partner A lays on back with hands under hips, Partner B GENTLY presses shoulders down) Conditioning 9 X 1:40 ROW 20 SEC REST **IT’S IN MONITOR

5/15/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 35 MIN TIME CAP Partner 2 rounds 1000m Row 800m Run REST 3 MINS Cashout 100 cal bike at recovery pace (48-60 rpms) L2 Skill/Strength 4 ROUNDS A1- 30 SEC FARMERS WALK @ HVY A2- 10 BARBELL BENT OVER ROWS @ 4040 TEMPO Warm-up Parner hanging T-spine mob Banded ankle mob 3 rounds: 10 Skiers (jump side to side…looks like a speed skater) 10 DU 5 Kipping swings -> PU -> C2B 5 Thrusters Then… 4 min to WU OHS A: Overhead Squat (8 X 3 OHS) REST 45 SEC **RAMP TO HEAVY FOR TODAY B: Metcon (No Measure) EMOM FOR 8 MIN MIN 1: 3 MU (BAR OR RING) MIN 2: 8 BURPEE BOX JUMP C: Metcon (Time) 4 ROUNDS 30 DU 20 THRUSTERS @ 45/33 10 C2B REST 2 MIN Mobility Barbell quad smash Achilles smash on bar

5/5/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 30 ABMATS 20 RUSSIAN TWISTS @ 35/26KB 30 SEC PLANK Warm-up Partner shoulder extension stretch 20 Banded good mornings 3 rounds: 6 Bench dips 4 Hollow → Superman roll 2 D Ball pick up (DO NOT go to shoulder…pick it up and drop it) A: Metcon (Weight) EMOM FOR 18 MIN MIN 1: 6 RING DIPS MIN 2: 20 SUPERMAN MIN 3: 6 D BALL TO SHOULDER @ 120/80 B: Deadlift (7 X 3 DEADLIFTS @ 315/203) REST 90 SEC Mobility Classic hamstring mob Pec smash on rig Tricep smash Conditioning 7 X 800M RUN 1:1 REST

5/4/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 10 GLUTE BRIDGES A2- 20 HIP EXTENSIONS Warm-up 25 DU :90 row 20 Hollow rocks 2 rounds: 7 BJ 7 PP A: Front Rack Hold (4 X 30 SEC FRONT RACK HOLD ) @ 90% OF FRONT SQUAT MAX REST 1 MIN B: Push Press (5 X 5 PUSH PRESS @ HEAVY) REST 1 MIN C: Metcon (Time) FOR TIME 50 CAL ROW 50 WALLBALLS 50 BOX JUMP OVERS @ 24/20 Mobility Posterior shoulder smash Trap smash (lay on back – Move arm through ROM)

5/3/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 10 RING DIPS 15 CAL BIKE Warm-up 200m run 2 rounds: 5 CJ 5 Kipping swings 5 Power snatch 5 KBS A: 3 HANG CLEANS + 3 FRONT SQUATS (EMOM FOR 10 MIN) **SAME WEIGHT SETS ACROSS B: Metcon (Time) 2 ROUNDS 400M RUN 21 KB SWINGS 15 THRUSTERS @ 95/63 IMMEDIATELY INTO 3 ROUNDS 10 CLEAN AND JERKS @ 95/63 15 GOBLET SQUATS IMMEDIATELY INTO 4 ROUNDS 8 PWR SNATCH @ 95/63 8 C2B Mobility KB quad smash 30 PVC passthroughs Conditioning 400M SLED DRAG @ AHAP

5/2/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 3 TGU EACH ARM 10 GLUTE HAM RAISES Warm-up KStar lunge 250m row 3 rounds: 3 Burpees 4 Step ups 5 Ab mats A: DB Step Ups (4 X 12 ALT DB STEP UPS @ 20”) B: Metcon (Time) 4 ROUNDS 12 BURPEES 24 CAL ROW 36 ABMATS Mobility Couch stretch Suprapatellar pouch smash Conditioning 5 X 500M ROW STROKE RATE 28/30/32/34/32

5/1/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 30 MIN EMOM Min 1-15/12 cal row Min 2-10/8 cal bike Min 3-200m run L2 Skill/Strength 3 ROUNDS 30 SEC BAR HANG 8 EACH DB BENT OVER ROWS MID BACK ROWS Warm-up Banded ankle mob 10 Monster walks front/back Partner Hanging T-spine 10 PVC OHS on wall 2 rounds: 10 DU 8 Lunges 6 Pushups 4 Scap pul A: Overhead Squat ( 4 X 6 OH) REST 1 MIN **RAMPING SETS BUT STAY CONTROLLED B: Metcon (No Measure) EMOM FOR 8 MIN MIN 1: 10 T2B MIN 2: 12 PUSH UPS C: Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 30 WALKING LUNGES 20 DU 10 STRICT PULLUPS Mobility Glute smash Rhomboid smash

4/28/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 30 PULL UPS 60 RUSSIAN TWISTS @ 53/35 30 GHD SITUPS Warm-up 10 Leg swings all directions 20 sec waiter carry per arm 3 rounds: 100m row 9 RDL 6 Kipping swings (ring or bar) 3 Burpees A: Sumo Deadlift (12 MIN TO FIND 1 RM SUMO DL) B: Metcon (AMRAP – Reps) 20 MIN AMRAP 100 DB SNATCH @ 55/35 80 CAL ROW 60 BAR FACING BURPEES 40 MU **SCALE IS BAR MU THEN C2B THEN PULLUPS Mobility Low back smash Hamstring smash on NOVA Conditioning 6 X 800M RUN 1:1 REST

4/27/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 10 GLUTE HAM RAISES A2- 20 HIP EXTENSIONS Warm-up 25 Banded good mornings 4 rounds: 5 AS 5 KIpping swings → T2B 5 Ab mats A: Metcon (Time) 21-15-9 FRONT SQUATS FROM FLOOR @ 115/73 T2B IMMEDIATELY INTO B- 3 ROUNDS 25 ABMATS 15 DEADLIFTS @ 205/123 Mobility Gut smash Couch stretch

4/26/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 30 CAL ROW 30 DU 5 MU Warm-up Sink mob 25 DU 200m run 2 rounds: 8 Pushups 8 PP A: Close Grip Bench (12 MIN TO FIND MAX CGBP) B: Metcon (Time) 3 ROUNDS 30 DU 200M RUN 15 PUSH PRESS @ 95/63 C: Metcon (Time) 120 ABMATS FOR TIME Mobility Banded OH distraction Bonesaw calf smash Conditioning 1 MILE SLED DRAG @ 45/25

4/25/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A1- 4 X 10 LANDMINE HALF KNEELING PRESS **REST 30 SEC A2- 4 X 8 GLUTE HAM RAISES **REST 30 SEC Warm-up Banded bottom squat :90 sec on bike 3 rounds: 5 Hang cleans 5 Thrusters A: CLEAN + THRUSTER (11 MIN TO FIND HEAVY CLEAN + THRUSTER) B: Metcon (Time) 3 ROUNDS 25 CAL BIKE 15 HANG CLEANS @ 115/73 5 D BALL TO SHOULDER @ 120/80 Mobility Suprapatellar pouch smash Serratus smash on roller Conditioning 9 X 1:40 ROW REST 20 SEC TARGET IS 500M/420M

4/24/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 100 cal bike buy in 5 rounds 5 double squat wall balls 10 burpees 15 kbs 100 cal row buy out L2 Skill/Strength 3 ROUNDS A1- WAITERS WALK / ARM **LAP INSIDE GYM A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP REST 90 SEC Warm-up KStar lunge Pigeon 20 Hip swivels Super front rack 2 rounds: 3 Burpees 4 Pushups 5 AS 6 Sec HS hold A: Front Squat (12 MIN TO MAX FRONT SQUAT) B: Metcon (No Measure) EMOM FOR 6 MIN 5 BURPEES + 1 BAR MU C: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Mobility Barbell quad smash Classic hamstring Low back smash (if needed)

SaturTREY

CrossFit Boro – CrossFit View Public Whiteboard Warm-up Warmup jog 6 WU sprints @ 50-75% speed 30 second hollow hold Metcon (No Measure) *Teams of 4 **Each team must carry 1 #80/50 DBall and 2 axle bars ***Every time ANY of the above touches the ground – 5 Burpee penalty Buy in: 60 Purpees per team then carry equipment to Mill Creek 2 Rounds: One team member at a time completes: 1 Half gasser + Fireman carry *Once each member completes 2 half gassers and 2 fireman carries, carry equipment back to the box. Buy out: 60 Burpees per team

4/21/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 15 GHD SITUPS 12 THRUSTERS @ 95/63 Warm-up 20 Banded good mornings 30 DU 200m run 3 rounds: 5 Squat jumps 5 Pushups A: Sumo Deadlift (4 X 15 SUMO DEADLIFTS @ 185/123) B: Metcon (Time) 3 ROUNDS 400M RUN 20 SLAM BALLS @ 30/20 10 RENEGADE ROWS @ 35/25 Mobility Classic hamstring mob Bonesaw calf smash Conditioning 5 X 800M RUN 1:1 REST

4/20/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 10 GLUTE HAM RAISES A2- 20 HIP EXTENSIONS Warm-up :90 row/bike 3 rounds: 4 Hang power snatches 5 WB 6 Kipping swings → T2B A: Metcon (Time) 21-15-9 ROW FOR CALS POWER SNATCH @ 95/63 THEN IMMEDIATELY INTO 30-20-10 WALLBALLS @ 20/14 T2B CALS ON BIKE Mobility Suprapatellar pouch smash Foot smash

4/19/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS .5 MILE BIKE 4 MU 40 DU Warm-up Sink mob 3 rounds: 15 sec HS hold 3 T2B 6 KBS A: Close Grip Bench (3 X 8 CGBP @ 21X1) REST 60 SEC B: Metcon (Time) 5 ROUNDS 5 WALLWALKS 10 T2B 15 RUSSIAN SWINGS @ 70/53 Mobility Lateral seam Couch stretch Conditioning 800M SLED DRAG SWITCH DIRECTIONS EVERY 200M @ 70/50

4/18/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS A1- 10/EACH HALF KNEELING KB PRESS A2- 8 GLUTE HAM RAISES Warm-up :90 bike 20 Plate halos 25/15 1 round: 20 Lunges 20 S2OH 5 High hang power snatches 5 Hang power snatches 5 Power snatches A: Power Snatch (11 MIN TO BUILD TO A HEAVY POWER SNATCH) B: Metcon (Time) 5 ROUNDS 20 WALKING LUNGES 15/12 CAL BIKE 10 S2OH @ 115/73 Mobility Posterior shoulder smash Glute smash Conditioning 10 X 16/20 CAL ROW

4/17/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class L2 Skill/Strength 4 ROUNDS A1- 10 AXLE BAR DEADLIFTS @ 2 YELLOW/2 GREEN A2- 30 BANDED LAT PULLDOWNS Warm-up banded hip opener super front rack 2 rounds 4 air squats 6 bench dips 8 kipping swings 10 sec handstand hold A: Front Squat (6 X 4 FRONT SQUAT @ 75% @ 3011 TEMPO) **REST 60 SEC BT SETS B: Metcon (Time) 3 ROUNDS 10 RING DIPS 10 HSPU **TIME CAP 7 MIN C: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Mobility couch stretch blue angel

Bring a Friend – April

CrossFit Boro – CrossFit View Public Whiteboard Warm-up Movement demos and practice: KBS Goblet squat Bar pullups 200m run 2 rounds: 8 Squats 6 KBS 4 Pushups Metcon (AMRAP – Rounds and Reps) *Partner Leap Frog (Partners alternate exercises) 18 minute AMRAP: LEVEL 1 (FRIEND ATHLETES): 100m run 8 Russian KB swings 35/26 8 Pushups 8 Goblet squats 35/26 8 Bar pullup rows LEVEL 2 (MEMBER ATHLETES): 200m Run 12 American KB swings 53/35 12 Hand release pushups 12 Dbl KB front squats 53/35 3 MU/ 12 Pullups Mobility Pigeon KStar lunge

4/14/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 30 PULL UPS 60 RUSSIAN TWISTS @ 53/35 30 GHD SITUPS Warm-up 20 Banded good mornings 10 Leg swings all directions 2 rounds: 3 Cleans 4 Burpees 5 Kipping swings → T2B A: Deadlift (7 X 3 DEADLIFTS @ 315/203#) B: Metcon (Time) TEAMS OF 3: 100 CALORIE ROW 75 BURPEES OVER BAR 50 SQUAT CLEANS @ 135/93 100 TOES TO BAR 50 SQUAT CLEANS @ 135/93 75 BURPEES OVER BAR 100 CALORIE ROW Mobility Blue angel Banded hip opener Conditioning 4 X 800M RUN 1:1 REST

4/13/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A- 4 X 4 STRAIGHT LEG SUMO DEADLIFTS @ 185/123 B- 4 X 10 PARTNER GLUTE HAM RAISES Warm-up Banded bottom squat Banded elbow distraction 2 rounds: 150m row 5 Kipping swings → C2B 5 Tuck jumps (do not bound…do singles) A: Metcon (Time) 30-20-10 CALS ON ROWER 10-8-6 D BALLS TO SHOULDER @ 80/50 THEN IMMEDIATELY INTO B- 6-9-12-9-6 FRONT SQUATS FROM FLOOR @ 155/103# C2B BOX JUMP OVERS @ 24/20 Mobility Anterior shin smash Couch stretch

4/12/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 10 WALLBALLS 5 PWR SNATCH @55% 3 BAR MU Warm-up banded bully 3 rounds 5 push ups 5 squats A: Close Grip Bench (3 X 10 CGBP @ 21X1) REST 60 SEC B: Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 14 ALT KB SNATCH @ 53/35 12 GOBLET SQUATS 10 BURPEES C: Metcon (No Measure) AFTERBURNER 150 WALKING LUNGES Mobility glute smash quad smash Conditioning 1 MILE SLED DRAG @ 45/25

4/11/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS A1- 10/EACH HALF KNEELING KB PRESS A2- 8 GLUTE HAM RAISES Warm-up super front rack 3 rounds 9 RDLs 6 hang power cleans 3 push jerks A: PWR CLEAN + PUSH JERK (11 MIN TO BUILD TO HEAVY COMPLEX) B: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here**18 MIN CAP Mobility barbell internal rotation smash side deltoid smash Conditioning 10 X 250M ROW 1:1 REST EXCEPT 4 MIN BT ROUNDS 5 AND 6

4/10/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 35 min AMRAP 250m row 50 ft bear crawl 25 KBS 25 situps 25 wallballs 25 supermans 25 goblet squats 25 ring rows L2 Skill/Strength 3 ROUNDS A1- 100FT/EACH SUITCASE CARRY @ HVY **FARMERS WALK ONE HAND ONLY A2- 20 DB BATWING ROWS Warm-up KStar lunge Pigeon Partner hanging T-spine mob 3 rounds: 5 WB 5 Kipping swings (ring or bar) 10 DU A: Front Squat ( 6 X 4 FRONT SQUAT @ 70% @ 3011 TEMPO) **REST 60 SEC BT SETS B: Metcon (No Measure) EMOM FOR 8 MIN MIN 1: 30 DU MIN 2: 4/2 MU C: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Mobility Superfriend quad smash — THIS IS THE ONLY MOB TODAY…SPEND X2 TIME ON IT!

SaturTREY

CrossFit Boro – CrossFit View Public Whiteboard Warm-up Banded hip extension Bottom KB squat 4 X 50 ft sprints (rest few seconds between) 2 rounds: 8 KBS 8 BJ Conditioning 10 rounds: :20 Sprint (100% effort) :60 rest REST 8 minutes… B: Metcon (AMRAP – Rounds and Reps) *One partner working at a time **Both partners complete all reps of all movements 14 minute AMRAP: 100 ft Farmers carry M – 45, F – 25 10 Goblet squats 53/35 10 Ring/Bar pushups 10 Single arm KBS 53/35 10 Box jumps 24/20 Mobility Forearm mob PICK ONE MORE!!

4/7/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 150 GHD BANDED TWISTS THEN 3 ROUNDS OF DT 12-9-6 DEADLIFTS HANG CLEANS PUSH JERKS @ 155/103 Warm-up 20 Banded good mornings 250m row 3 Rounds: 10 AS (last round → thrusters) 10 DL 10 Ab mats A: Metcon (Time) 1000M ROW 40 AXLE DEADLIFTS @ 195 (2 BLUES) / 115 (2 GREENS) 30 T2B 20 THRUSTERS @ 105 (1 BLUE) / 65 (1 GREEN) Core B- NOT FOR TIME 30 GHD SITUPS 75 SUPERMAN Mobility Gut smash on Slam Ball Quad smash w/ axle bar Conditioning 6 X 400M RUN REST 2 MIN BT SETS

4/6/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS A1- 10 GLUTE HAM RAISES A2- 20 HIP EXTENSIONS Warm-up :90 row 25 DU 20 KBS 15 Pushups 10 Hang power snatches 5 Kipping swings 3 C2B A: Metcon (Time) 21-15-9 CALS ON ROWER PUSH UPS C2B THEN IMMEDIATELY INTO B- 15-12-9 PWR SNATCH BOX JUMP OVERS L2: 135/93 & 24/20” RX: 115/73 & 24/20” SCALED: 95/63 & 20” B: Metcon (No Measure) AFTERBURNER: 75 RUSSIAN SWINGS 150 DU **PARTITION HOWEVER YOU WANT Mobility Bonesaw calf smash Blue angel

4/5/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength EMOM FOR 10 MIN EVENS: ROW 250M ODDS: 3/2 MU Warm-up Banded bully :90 bike 3 rounds: 4 Dips 5 WB 6 Pushups Then… 4 min to WU to BP A: Close Grip Bench (6 X 5 TEMPO CGBP @ 65% @ 3011) REST 75 SEC B: Metcon (Time) 5 ROUNDS 7 RING DIPS 14 WALLBALLS @ 20/14 21 CAL BIKE REST 1 MIN Mobility Pec smash on rig Suprapatellar pouch smash Conditioning 800M SLED DRAG SWITCH DIRECTIONS EVERY 200M @ 70/50

4/4/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A1- 4 X 10 LANDMINE HALF KNEELING PRESS **REST 30 SEC A2- 4 X 8 GLUTE HAM RAISES **REST 30 SEC Warm-up Partner hanging T-spine mob 3 rounds: 4 Kipping swings (last 2 rounds → pullups) 6 FS 8 Push jerks A: 1 CLEAN GRIP DEADLIFT + 3 SEC LOWER TO THE KNEE + 1 HANG SQUAT CLEAN+ 1 FRONT SQUAT + 1 PUSH JERK (BUILD TO HEAVY COMPLEX IN 12 MIN) B: Metcon (Time) FOR TIME 10 ROUNDS 1 ROUND OF CINDY 5 D BALL TO SHOULDER RX: 120/80 SCALED: 80/50 Mobility Couch stretch Serratus smash on roller Conditioning 8 X 250M ROW 1:1 REST EXCEPT 4 MIN BT ROUNDS 4 AND 5

4/3/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS A1- 12 BOTTOMS UP KB CLEAN AND PRESS A2- 15 BATWING ROWS W/ 3 SEC PAUSE AT THE TOP REST 90 SEC Warm-up KStar lunge Pigeon 3 rounds: 5 Kipping swings 10 Banded good mornings 15 DU Then… 4 min to WU to FS A: Front Squat (5 X 4 FRONT SQUAT @ 70% @ 3011 TEMPO) **REST 60 SEC BT SETS Gymnastics B – LINKING T2B, USING LATS AND KEEPING CORE TIGHT FOR 7 MIN C: Metcon (Time) 4 ROUNDS 15 DEADLIFTS 30 DU 15 T2B L2: 255/163 RX: 205/123 SCALED: 165/113 Mobility Barbell quad smash Lateral seam smash Low back smash (if needed)

SaturERIC

CrossFit Boro – CrossFit View Public Whiteboard Warm-up 200m run 4 min AMRAP: 3 Shoulder presses 4 Kipping swings (last couple of rounds –> pullups) 5 KBS 6 Lunges A: Metcon (No Measure) *Running clock for both WODS **Partner run WOD ***Break up any way ***1 Partner at a Time 2400m run B: Metcon (Time) (Partner Leap Frog Style) 4 Rounds: 20 KBS 53/35 10 Pullups 20 Prisoner Lunges 10 S2OH 115/73 20 AbMat Situps Mobility

3/31/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 4 ROUNDS 8 GHD SITUPS 16 BURPEES 24 DU Warm-up 20 Banded good mornings 25 Calf raises 200m run 2 rounds: 10 DU 100m row Then…4 minutes to WU DL A: Metcon (Weight) EMOM FOR 12 4 DEADLIFTS @ 275/183 B: Metcon (Time) FOR TIME 1000M ROW 100 DU 1 MILE RUN Mobility Hamstring smash on NOVA Bonesaw calf smash Conditioning 8 X 200M RUN 1:1 REST

3/30/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A- 4 X 4 STRAIGHT LEG SUMO DEADLIFTS @ 185/123 B- 4 X 10 PARTNER GLUTE HAM RAISES Warm-up 15 PVC passthroughs 2 rounds: 4 Kipping swings 4 Power snatches 4 Lunges 12 sec HS hold A: Metcon (AMRAP – Rounds and Reps) 0-12 MIN 5 PWR SNATCH 10 PULL UPS 20 WALLBALLS L2: 115/73 AND 20/14 RX: 95/63 @ 20/14 SCALED: AS NEEDED B: Metcon (AMRAP – Rounds and Reps) 12-20 MIN 5 HSPU 10 PWR CLEAN 20 WALKING LUNGES L2: 115/73 AND 20/14 RX: 95/63 @ 20/14 SCALED: AS NEEDED Mobility Couch stretch Lateral seam smash

3/29/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength FOR TIME 50 CAL ROW 40 WALLBALLS 30 HSPU Warm-up Banded bully 3 rounds: 6 Pushups 6 KBS Then… 4 minutes to WU to BP A: Close Grip Bench (6 X 4 TEMPO CGBP @ 55-60% @ 3011) REST 75 SEC B: Metcon (Weight) 15 MIN EMOM 6 PUSH UPS AFAP 12 RUSSIAN SWINGS RX: 70/53 SCALED: 53/35 Mobility Pec smash on rig Classic hamstring mob Conditioning 1 MILE SLED DRAG @ 45/25

3/28/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength A1- 4 X 10 LANDMINE HALF KNEELING PRESS **REST 30 SEC A2- 4 X 6 GLUTE HAM RAISES **REST 30 SEC Warm-up olympic wall squat w/ external rotation banded overhead distraction 2 rounds 3 kipping swings 5 clean and jerks 10 DUs THEN Burgener Warm-Up A: 1 HANG SNATCH + 2 OHS (BUILD TO HEAVY COMPLEX IN 9 MIN) B: Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP 5 CLEAN AND JERKS 25 DU 5 T2B L2: 155/103 SCALED: 115/73 Mobility couch stretch anterior shin smash Conditioning 9 X 1:40 ROW REST 20 SEC TARGET IS 500M/420M

3/27/17

CrossFit Boro – CrossFit View Public Whiteboard Endurance Class 4 rounds 60 cal bike 15 ring rows 20 wallballs L2 Skill/Strength A- 2 X 200M FARMERS CARRY 70/53 UNDER COVER OUT BACK B- 4 X 12 LANDMINE T BAR ROWS @ AHAP https://www.youtube.com/watch?v=K0sahaKA31o Warm-up banded hip opener 4 rounds 4 front squats 4 push ups 4 kipping swings (big) A: Front Squat (4 X 4 FRONT SQUAT @ 65% @ 3011 TEMPO) REST 60 SEC BT SETS Gymnastics B- WORK ON BAR MU FOR 7 MIN C: Metcon (Time) 5 ROUNDS FOR TIME 12 ALT DB SNATCH 9 PUSH UPS 3 BAR MU RX: 55/35 **TIME CAP IS 18 MIN **SUB FOR BAR MU IS 6 C2B Mobility blue angel lateral seam smash

SaturERIC

CrossFit Boro – CrossFit View Public Whiteboard Warm-up :90 on rower/bike 3 rounds: 7 KBS 5 Kipping swings (last round is pullups) 3 G2SH w/ Slam ball 30/20 Core 100 Hollow rocks Metcon (AMRAP – Reps) *Partner workout **1 minute rounds ***Partner A performs active movement for 30 seconds while Partner B performs passive movement — then switch ****Score is total reps of active movement 3 Rounds: KBS 53/35 (Bottom squat hold) Pullups (Dead hang) Pushups (Plank) Ground to shoulder w/ Slam ball 30/20 (Plate OH hold 45/25) Cal row (Hollow hold) Mobility

3/24/17

CrossFit Boro – CrossFit View Public Whiteboard Warm-up banded hip opener banded overhead distraction 2 min on bike/rower or 400m run (get your blood flowing) 3 rounds 5 thrusters 15 DUs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ Scaled (Time) 10 rounds for time of: 9 thrusters 45# / 35# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Teens 14-15 (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Teens 14-15 Scaled (Time) 10 rounds for time of: 9 thrusters 45# / 35# 35 single-unders *40 minute time cap Mobility barbell quad smash side deltoid smash anterior shin smash

3/23/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 5 ROUNDS 3 TGU EACH ARM 30 DU 5 OHS @ 115/73 Warm-up Banded bottom squat 250m row 2 rounds: 10 AS 10 Pushups A: Metcon (AMRAP – Rounds) EVERY 3 MIN FOR 5 ROUNDS 250M ROW 15 GOBLET SQUATS 10 PUSH UPS **SCORE IS ROUNDS COMPLETED** Gymnastics B- MU AND DU PRACTICE FOR 10 MIN Mobility KB quad smash Bonesaw calf smash

3/22/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 3 ROUNDS 30 WALKING LUNGES 20 PUSH UPS 10 T2B Warm-up 15 Banded good mornings 2 rounds: 150m row 10 KBS A: Metcon (Weight) 10 MIN EMOM 20 RUSSIAN SWINGS @ 53/35 B: Metcon (3 Rounds for time) 3 ROUNDS 1000M ROW 4 MIN REST Mobility KB Adductor (inside of thigh) Classic hamstring mob Conditioning 5 ROUNDS 20 HIP EXTENSIONS 10 GLUTE HAM RAISES

3/21/17

CrossFit Boro – CrossFit View Public Whiteboard L2 Skill/Strength 15 MIN EMOM: MIN 1: 2 WALL WALKS MIN 2: 10 DB PULLOVERS MIN 3: 15/12 CAL ROW Warm-up Super front rack :90 sec on bike 2 rounds: 5 WB 5 Burpees Then… 4 min to WU to HC + T A: 1 HANG CLEAN + 2 THRUSTERS (EVERY 90 SEC FOR 7 ROUNDS) B: Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 15 WALLBALLS @ 20/14 12/8 CAL BIKE 8 BURPEES Mobility Couch stretch VMO smash (inside knot on bottom of quad) Conditioning 3 ROUNDS 20 PLANK REACHES 45 SEC SIDE PLANK 15 GHD SITUPS 45 SEC SIDE PLANK

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