WOD

05.15.2017

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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05.13.2017

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 M
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05.06.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon (Time) Teams of 2: 250 Meter Sprint – load your barbell – 25 Partner Deadlifts (225/155#) 50 Wall Balls (20/14#) – load bars for next movements – 25 Sumo Deadlift High Pulls (95/65#) 100 Double Unders 50 Shoulder To Overhea
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04.29.2017

CrossFit Silos – CrossFit View Public Whiteboard 3 Team- 30 min EMOM (AMRAP – Reps) Teams of 3: 30 Minute Alternating EMOM: Min 1: Row for Calories Min 2: Max Effort Burpee Box Jump Overs (24/20) Min 3: Rest Team score is total calories (1 cal = 1 rep) and burpee box jump
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04.28.2017

CrossFit Silos – CrossFit View Public Whiteboard Weightlifting Snatch Pull (3×2) Athletes should pick a challenging weight. 3 sets x 2 reps. Athletes should spend 10 seconds hitting all 6 positions (listed below) on the way up and then another 10 seconds hitting all 6 posit
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04.27.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon “Kill the Noise” (Time) For time: (20 min cap) Cash In: 400m Run Then 3 rounds: 250m/200m Row 50 Alternating Walking Lunge Steps Then Cash Out: Run 400m Your total time includes the cash in and cash out runs. Cash Out Metco
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04.26.2017

CrossFit Silos – CrossFit View Public Whiteboard Weightlifting 18 Rep TNG OLY Complex (3×1) 3 reps each movement below in the order below- touch and go: Deadlift Power Clean Front Squat Push Jerk OHS Back Squat Do the cycle above 3 times (rounds), increasing weight each rou
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4.25.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon Metcon (Time) 5RFT: -100 alternating single-unders (FAST!) -30 air-squats -10 HR push-ups Metcon (Time) 3RFT: 20 Weighted Sit-ups (20/14 wall ball) 20 Weighted GHD Hip Extensions (25/15lb bear hug plate at chest) GHD hip ex
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04.24.2017

CrossFit Silos – CrossFit View Public Whiteboard Metcon Choose one- Isabel or Grace. Not both Isabel (Time) For Time: 30 Snatches, 135# / 95# Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cash Out 3RFT: sit-crunch-evil (No Measure) 3 Sets of: 30 Sit-ups 20 (10r/10l) Obli
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