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Today's WOD

  • 27AUG
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Calories) 40 minute Air Assault for max calories *It would be smart to make sure you know how to pace here. If you come out hot, you won’t do well. Max sure to avoid big bursts as well. I’m looking for a consistent pace.

  • 27AUG
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    28AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 20 min AMARAP: Teams of 2: One person completes a round while the other rows for calories: 9 Air Squats 7 V-Ups or V-tucks 5 Push UpsRecord number of complete reps in first column and number of total row cals in the second

  • 26AUG
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    27AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time: 20 Cal Row 20 Lunge Steps 20 Push Press @ 75/5515 min Cap

  • 25AUG
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (AMRAP – Reps) 3 mile easy jog. Think 6/10 pace here. Max burpees in 4:00 minutes

  • 25AUG
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    26AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Front Squat ( @85% x3 x5 -every 3 min on the min) -On the first rep, pause 3s in the bottom Metcon (AMRAP – Reps) 7min AMRAP: CTB Hang Squat Clean 105/70 3.3/6.6/9.9/12.12/15.15…. Aux: Metcon (Weight) Aux: Back Ext. Hold 3 x 30sec Reverse Flys 3 x 12

  • 24AUG
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    25AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Split Jerk (x3 x5 – every 2 min on the min) Build from last week. Split Jerks OR Push Press A: Push Press (x3 x5 -every 2 min on the min) record heaviest triple Metcon (Time) 3 Rounds For Time 75 DU’s 25 Power Cleans @ 95/659

  • 23AUG
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    24AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time: 15-12-9 DL @ 245/165 WallBalls @ 30/20 Box Jump @ 30/20# Ring Dips Aux.: Metcon (Weight) Aux: 3 Rounds for Quality: Weighted Glute Bridge x 10 Pendlay Row x 8 Hollow Hold x 1 min

  • 20AUG
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    21AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 20 min to complete: Teams of 2: 80 DU’s (40 each) 40 Thrusters @ 95/65 40 PullUps 60 DU’s (30 each) 30 Thrusters 115/75 30 CTB 40 DU’s (20 each) 20 Thrusters @ 135/95 20 Bar MU’s(Base) Teams of 2: 80 SU 40 Thrusters 40 Jumping

  • 20AUG
    0 Comments

    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 2 mile tempo run *Push the pace here. This should be very challenging! When finished, spend 20 minutes working on mobility and cooling down. Make sure you are HYDRATED!!!!

  • 19AUG
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    20AUG2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 Row Cals 7 FS @115/75 7 no push up burpee ()

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