WOD

06.08.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon 1 AMRAP 20- Swing L-Lunge-Swing R-Run (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Single arm swings L (53/35) 20 OH Walking Lunges (35/15 plate) 10 Single arm swings R (53/35) 200m run (1 rep) Metcon 2 50 Backsquats
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06.07.2017

CrossFit Silos – CrossFit View Public Whiteboard Gymnasty 3: Snap to Hollow-Transition, Arch Hollow Pull to Hip + (No Measure) Today we are warming up with 4 muscle up drills for those of you doing muscle ups today. If you don’t have a strict muscle-up then please don̵
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06.06.2017

CrossFit Silos – CrossFit View Public Whiteboard Weekly Reminders! BRING YOUR WATCH TODAY Metcon Start the workout by running first. Run 1 minute then perform 12x jumping split lunges without making any forward progress, then back to running until you hit 2 minute mark, then per
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06.05.2017

CrossFit Silos – CrossFit View Public Whiteboard Weekly Reminders! Tomorrow: Pack your watch. We are running. Skill / Technique Work Spend at least 15 mins working on snatch balance, heaving snatch balance, SOTS press in the snatch, muscle snatches or overhead squats. Metcon E4M
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06.03.2017

CrossFit Silos – CrossFit View Public Whiteboard Partner WOD: 5R: S20+Sled (Time) In teams of 3: 5 Rounds each person: 10 Shoulder to Overhead 135/95 (Rx+: 165/105lbs) 150m Sled Drag 90/45lbs (Rx+: 125/65) 1 person works while the others rest. Rotate athletes after each round. E
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06.02.2017

CrossFit Silos – CrossFit View Public Whiteboard Warm-up Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersWith a 6 minute clock: Perform 3 max effort Double Under attempts. Attempt ends on tripping up. Score is best attempt. Metcon 1 SOLO WOD 2x Clean-FS C
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06.01.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon (10 Rounds for reps) EMOM for 10 mins: 10 Deadlifts 185/135 (Rx+: 225/155) 10 Bench Press 115/75 (Rx+: 135/85) Metcon Feel free to partner up with someone of equal strength and share a bar alternating between each minute. C
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05.31.2017

Announcements Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month. Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there. CrossFit Silos – CrossFit View Public Whiteboard G
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05.30.2017

Announcements Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month. Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there. CrossFit Silos – CrossFit View Public Whiteboard W
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