WOD

06.20.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL TODAY IS TO TRAIN STRENGTH- NOT COMPETE! YOU SHOULD BE FOCUSED ON FORM. THIS IS NOT A 1RM TEST. Weightlifting HH-HC-Clean Complex @ 80% For 20 minutes, increase the loading on the barbell each set, allowing t
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06.19.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL TODAY IS TO PRACTICE & TRAIN ENGINE (STRENGTH ENDURANCE). REPS ARE CAPPED IN THE EMOM TO PROMOTE CONTROLLED MOVEMENT. MAKE SURE TO HIT BELOW PARALLEL ON THE SINGLE ARM OHS. Gymnastics Pick one gymnastics pra
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06.17.2017

CrossFit Silos – CrossFit View Public Whiteboard Warm-up Spent 5 minutes picking your partners, spend 10 minutes warming up and laying out equipment. WOD 1 starts 20 minutes into class. Metcon 1 This workout will start at the 20 min mark. It is capped at 9 minutes. Father’
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06.16.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL OF TODAY’S WOD IS TO TRAIN BALANCE WITH SINGLE ARM MOVEMENTS AND PRACTICE GYMNASTICS SKILLS. Metcon 1 Crossfit Mainsite WOD from 04.05.2017 (AMRAP – Rounds and Reps) 15 min AMRAP 21 GHD sit-ups 14 one
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06.15.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL TODAY IS TO TEST YOUR WL, TRAIN CONDITIONING AND HAVE FUN WITH FRIENDLY COMPETITION. Weightlifting Spend 15 minutes building up to a heavy triple squat clean. Squat Clean (4×3) Record your heaviest triple. R
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06.14.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL OF TODAY’S STRENGTH IS TO PR OR “COMPETE”. THE GOAL OF TODAY’S WORKOUT IS TO TRAIN YOUR ENGINE- NOT COMPETE. Weightlifting Back Squat (1X1) Here’s my personal recommended ramp up for
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06.13.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL TODAY IS TO PRACTICE BAR WORK. TRAIN YOUR ENGINE WITH THE METCON. COMPETE WITH PERFECT RANGE OF MOTION FOR THE CASH OUT. Gymnastics Gymnasty 2: 4x: Kipping Ring MU + L Hold (Time) 4 Rounds: 1 Ring MU + L ring hol
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06.12.2017

CrossFit Silos – CrossFit View Public Whiteboard THE GOAL THE GOAL TODAY IS TO TRAIN YOUR ENGINE AND MAXIMIZE STRENGTH GAINS. DO YOUR BEST Weightlifting Front Foot Elevated Split Squat (FFESS) 3 sets of 12 reps (12 reps per leg!) Rest 30 seconds between legs and 60 seconds betwe
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06.10.2017

CrossFit Silos – CrossFit View Public Whiteboard Trucker Dukes- 3 Partner WOD (AMRAP – Rounds and Reps) In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17): Cash In: 45 Synchronized Burpees followed by as many rounds as possible
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