WOD

05/30/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Weighted Arm Circles 10 Goblet Squats :30 Banded Front Rack Stretch each arm Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Squats (135/95) 10 HSPU Rx+: Strict HSPU and (175/125) Accessory Metcon […]

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05/29/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a PVC Pipe Complete 4 Rounds of: 5 Dip and Shrug 5 Dip, Shrug, Elbows high and outside 5 Muscle Snatches 5 Overhead Squats Metcon Metcon (Time) 4 Rounds For Time: 12 Db Snatches (50/35) 24 Double Unders […]

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05/28/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :20 Handstand Hold 50′ Walking Lunge Metcon Metcon (Time) For Time: 50 Calorie Row 40 Ab Mat Sit Ups 30 Wall Balls (20/14) 20 Burpee Box Jump Overs 10 Double Kb Swings CAP: 11 Minutes Accessory Metcon […]

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05/31/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Singles :30 Plank Hold 10 Pass Throughs Metcon Metcon (Time) 10 Rounds For Time: 3 Muscle Ups 5 Power Cleans (135/95) 7 Box Jumps (24/20) CAP: 25 MinutesScaled: Toughest Pull up variation you have + 3 […]

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05/27/2019

Officium CrossFit – CrossFit View Public Whiteboard Metcon 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 […]

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05/25/2019

Officium CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Come join us for a great Saturday Morning Partner workout @9:30AM!

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05/24/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 12 Barbell Good Mornings 10 Barbell Push Jerks Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Db Deadlifts (50/35) 40 Wall Balls (20/14) 20 Db S2OH– If we run out of sets of Dbs, […]

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05/23/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating Tabata: Jumping Jacks Sit Ups Metcon Metcon (2 Rounds for calories) 2 Rounds at Each Station of: 1:45 of Work/ :15 of Rest: Ski Erg for Calories Bike (Completion) Row Calories Burpees Wall Sit– Score for the workout […]

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05/22/2019

Officium CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Banded Pull Aparts 50 Pass Throughs Strength Metcon (No Measure) 10 Min Alternating EMOM Min 1: 2-3 Stairs Min 2: 50′ Handstand Walk/3 Wall Walks Metcon Metcon (Time) 10 Rounds For Time: 20 Double Unders 15 Sit Ups […]

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