WOD

07.05.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon Fight Gone Worse (3 Rounds for reps) 3 rounds for total reps, 1 minute at each station, after each round 1 minute of rest. 1. Double Unders (Rx+: Unbroken DUBS- if you break you are done! You only have one shot during the m
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07.04.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon 1 Make sure to bring your own watch if you decide to do Smykowski Smykowski (Time) For Time: Run 6k 60 Burpees Pull-upsIn honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006T
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07.03.2017

CrossFit Silos – CrossFit View Public Whiteboard Weekly Reminders! There is only one class tomorrow for the 4th of July holiday! Plan accordingly. Weightlifting Muscle Snatch Keep the bar close and focus on a strong turnover. Squat Snatch Spent 15 minutes working up to a heavy s
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07.01.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon (Time) With a Partner: Cash In: 400m Slam Ball partner run (30/15) Partners must complete a total of 30 ball slams at each corner turn (4 total turns = 120 total ball slams) then… Chipper*: 50 thrusters (115/75lb) RX+
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06.30.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL This is your mental and endurance day. Stay positive and pace yourself. Pick your poison. Metcon Choose one or the other- NOT BOTH! The class will share a running 45 min clock. Metcon 1 E4MOM for 40: Run-Burp-Row-Squat (5
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06.29.2017

CrossFit Silos – CrossFit View Public Whiteboard Gymnastics Rocking Box Bridges (3×10) Movement Demo: https://www.youtube.com/watch?v=x-yc6JgVEEA&feature=youtu.be Wall Facing Split Handstand Hold (3x:30 HOLD) EMOM for 3 minutes (3 sets) of: Wall-Facing Split Handstand
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06.28.2017

CrossFit Silos – CrossFit View Public Whiteboard Weightlifting “Any weight you make is better than any weight you miss.” Snatch EMOM 3×5, 2×5, 1×3 3 Snatches EMOM for 5 mins @ 50% 2 Snatches EMOM for 5 mins @ 80% 1 Snatch EMOM for 3 mins @ 90&#
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06.27.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL OF TODAY’S STRENGTH IS TO PR OR COMPETE. CHECK THE WHITEBOARD. THE GOAL TODAY’S WORKOUT IS TO PRACTICE AND SKILL. FOCUS ON FORM FOR THE S2O- PICK A WEIGHT YOU CAN GO UNBROKEN. YOU SHOULD BE WORKING AT
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06.26.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL FOR THE STRENGTH IS PRACTICE- NOT COMPETE. THE GOAL FOR THE WORKOUT TODAY IS TO COMPETE- MOVE FAST WITH NEAR PERFECT FORM. Weightlifting Let’s find out who has muscle imbalances! Single DB OHS (R) 5 attempt
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