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Today's WOD

  • 02JUL
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 3 Rounds For Time: 25 DB Thrusters 20 Calorie Air Assault 15 Pull ups Like this: Like Loading…

  • 02JUL
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    03JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2 Person Teams: 5 Rounds For Time: 18 Hang Power Cleans @ 155/105 14 TTB 10 Burpee BJO @ 24/20*One person working at a time- complete the triple for time Like this: Like Loading…

  • 01JUL
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    02JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 800m Run 60 Wall Ball @ 20/14Base: 2 Rounds For Time: 500m Row 40 Air Squats(or Box Squats) 30 box push ups Like this: Like Loading…

  • 30JUN
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    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard Metcon (No Measure) Today is ALL about the jerk. Jacob will be taking you through a jerk warm up and working the skills of the jerk with you. Use whatever jerk you are comfortable with for the workout. Jerk Drive (100% (of jerk)x4x5) Jerk from rack (70%x4x5) Push

  • 30JUN
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (AMRAP – Rounds) 15 minute AMRAP: 15 Air squats 200m run 15 burpees Post WOD: Complete a cool down with the crossover symmetry. 3 Rounds total. Like this: Like Loading…

  • 30JUN
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    01JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Push Press (5,5,3,3,1,1-complete a set every 2 minutes) -rest 5 minutes- Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: 3 OHS @ 135/95 5 STO 135/95 7 CTBBase: PVC Pipe OHS DB Push Press Jumping PullUps Like this: Like Loading…

  • 29JUN
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    30JUN2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 16 min EMOM: Odd- 3 Snatch DL @ 100-110% Even- 3 Strict Dips + 5 KippingSnatch DL- this is a positional lift to improve back strength and the positions needed for the snatch. Take your time, keep the hips down, chest up, and bar close.

  • 28JUN
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    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard Back Extensions (3×10) 2 clean pulls+1 Clean (80%x1x5) 1 Power Clean+2 Jerks (75%x1x4) Barbell Row (3×10) Like this: Like Loading…

  • 28JUN
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 15 minutes to complete: 1 mile run 100 DU’s 400m run 25 pull ups Like this: Like Loading…

  • 28JUN
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    29JUN2015

    Mako CrossFit – CrossFit View Public Whiteboard Front Squat ( 20 Total Reps btw 80-90%- 6 sets or less) 20 minutes to complete Record your heaviest set Metcon (AMRAP – Reps) Finisher Work: 3 x 10 steps DB Walking Lunges 5 sets of Strict PullUps – shoot for 10 if possibleRecord total number of PullUps

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