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Today's WOD

  • 28JUL
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (No Measure) Back Extensions 3×15 Pendlay Rows 3×10 3×5 Turkish Get ups (5 each arm) 3 sets of max strict pull ups 100 hollow rocks Spend 20 minutes of mobility working trouble areas Like this: Like Loading…

  • 28JUL
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    29JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40min EZ effort: 1000m Row 1 mile Run 2 mile Bike*Move at a slow and steady pace, Remember to DRINK WATER before, during and after. Metcon (No Measure) Jacked Back: Bird Dogs x10/side with 3sec hold on each rep. Complete 2 sets

  • 27JUL
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    28JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Metcon (Time) For Time: 10 min cap DL @ 315/205 Strict HSPU @ 4″Def(45#Hi-Temp Plate) 12-9-6You have the first 10 minutes to complete A @ the 10 min mark start B B: Metcon (Time) For Time: 4 minute cap 90 DU’s 30 Hang Power Clean to Overhead

  • 26JUL
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    27JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Aux: Metcon (No Measure) Jacked Back Program 5 Rounds for Quality: -5 Pendlay or BOR @ 3s pause at chest, 5s lower, 1s btw reps (Focus on starting and maintaining a shoulders back position.) -30sec Arch Hold (Squeeze your glutes and push feet

  • 26JUL
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Calories) Bike: 35 minute ride at a 75-80% pace. There should be 8-10 interment sprints at max effort, lasting 30 seconds each. Score your total calories. Like this: Like Loading…

  • 23JUL
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 3 Rounds For Time: 500m Row 20 Dumbbell Push Press *The push press weight should be on the lighter side After: 3×15 Back Extensions 3×15 Dumbbell RDL’s 3×1 minute plank hold Like this: Like Loading…

  • 23JUL
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    24JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Teams of 2: 4 minutes: TTB 4 minutes: Push Ups 4 minutes: CTB Rx+ MU’s 4 minutes: BurpeesOne person working at a time count total reps for each exercise. Record reps for each exercise separately. Like this: Like Loading…

  • 22JUL
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    23JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds for Time: Row 1000m 75 Air Squats 50ft Walking Lunge w/ MB 20/14#-carry overhead if possiblePWO- add in Hollow or Plank work. As well as extra back work if you are feeling up to it. See coaches for guidance. Like this: Like Loading…

  • 21JUL
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 4 Rounds for time: 20 KB swings 53/35 15 toes to bar 200m run After: 3×10 GHD Sit ups 3×10 Pull Ups (Strict) Like this: Like Loading…

  • 21JUL
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    22JUL2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Metcon (Time) A.) For Time:(6 min Cap) 50 WallBalls 20/14 100 DU’s 20 STO 115/75If Capped write time as 6:(how many reps you didn’t complete for the seconds) Base: 50 WallBalls 14/10 100 SU 20 DB PP –Rest 6 minutes btw A and B– B: Front Squat

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