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Today's WOD

  • 26MAY
    0 Comments

    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard 2 Snatch High Pull+1 Hang Snatch (75%x1x5) Snatch Grip Deadlift (95%x5x5) Front Squat (70%x6x4) Like this: Like Loading…

  • 26MAY
    0 Comments

    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) Run 800m 30 TTB 30 Double Unders 30 Push ups Run 800m 20 TTB 20 Double Unders 20 Push ups Run 800m 10 TTB 10 Double Unders 10 Push ups Like this: Like Loading…

  • 26MAY
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    27MAY2015

    Mako CrossFit – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest1 minute at each station Start anywhere and cycle through. Only rest once you done 5 continuous minutes of

  • 25MAY
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    26MAY2015

    Mako CrossFit – CrossFit View Public Whiteboard Back Squat (3 reps every 2 min on the min x 5 sets) @80-87% If you feel good, go heavier Record heaviest triple 30 Thrusters/ 50 CTB (Time) For Time: 30 Thrusters @ 135/95 50 CTBBase: For Time: 30 DB Thrusters 50 Jumping PullUps Like this: Like Loading…

  • 21MAY
    0 Comments

    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard 2 Position Clean (75% EMOM for 8 minutes) From the floor+from above the knee(Floor+Hang) 1 Push Press+ 2 Push Jerk (75% (of push press)x1x5) Front Squat (60%x8x3) Like this: Like Loading…

  • 21MAY
    0 Comments

    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (AMRAP – Rounds) 25 minute AMRAP: 15 back extensions 1 minute plank hold 750m row Like this: Like Loading…

  • 21MAY
    0 Comments

    22MAY2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 Person Teams 1 partner Sled push 100m 2 plates for men, 1 plate for women. while other partners complete: 1 partner AMRAP 10 Box Jumps 20/16 5 KB Swings 70/53 1 partner AMRAP 10 DL 95/65 5 S2O 95/65 -then everyone

  • 20MAY
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    21MAY2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 200m Run 10 PullUps 15 Air SquatsBase Sub 10 Cal AB for Run if needed 10 Jumping PullUps Like this: Like Loading…

  • 19MAY
    0 Comments

    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard Snatch (70%x2x5 EMOM for 5 minutes) Snatch Pull (80%x3x5) Back Squat (60%x5x3 (5 second decent, drive hard out)) Like this: Like Loading…

  • 19MAY
    0 Comments

    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (No Measure) Row 1500m *Rest 5 minutes Row 1000m *Rest 4 minutes Row 750m Rest 3 minutes *Row 500m *Rest 5 minutes Row 1500m Like this: Like Loading…

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