WOD

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 100 ft shuttle run 5 burpees 100ft shuttle run 5 squats rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 10 kossach squats :30 squat hold 10 Medball cleans :30 Med bal oh hold Skill: Metcon (No Measure) 5 sets Inchworm 25ft Lunges 25ft 5 burpees tag partner RBL: Metcon (No Measure) 5×3 Back Squats (form focus) Ss / w 5x 5/5 pullups+ttb WOD: Metcon (No Measure) 4 sets 50 ft sled push :30 squat hold 10 jump squats RBWOD: Metcon (No Measure) 4rds 10 cal ski 15 abmat situps 20 wall balls Game: Metcon (No Measure) Kids choice!
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 couch stretch each 1:00 pigeon stretch each 5 Clean pulls 5 cleans B: Metcon (Time) Teams of 2 For time: 6k bike erg?AB 30 squat clean 205/145 90 c2b Accumulate 1 mile run (total btw 2 people) during workout C: Metcon (No Measure) (individual for quality) 10-8-6-4-2 ( build each set ) DB Bench press 50’ hsw or 4 wall walk after each set Rope climb
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 sets 5 burpees 10 pass throughs 10 OHS B: Power Clean (5 x 1.1 @ 75-85%; rest :10/:90 ( build each set )) C: Overhead Squat (Ohs 3 x 2 ohs e3mo3m (start @ 70% add up to 85%) D: Metcon (AMRAP – Reps) 6 min amrap 14 ohs 75/55 42 DU Rest 2 min 6 min amrap 12 hang power snacth 75/55 8 ttb total reps is score E: Metcon (No Measure) 3 sets: 30 push up 30 airs squat
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run 25ft lunge with twist 25ft butt kickers 25ft inch worm 25ft high kicks B: Metcon (Time) 2 sets 900m row/ski @ 5k pace; rest 1:30 600m row/ski @ -1 5k pace; rest :60 2x 300m row/ski @ 2k pace; rest :30 btw Rest 3:00 btw sets score is total time with rest C: Metcon (No Measure) Alt emom x 20 odd- 10-20 wall ball 30/20 Even- 2-5 wall walk :40 cap on each minute
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3-4 sets 5 burpees over bar 10 line hops 5 hang power cleans 5 front squats B: Power Clean (5 x 1.1 @ 75-85%; rest :10/:90 ( build each set )) C: Metcon (AMRAP – Reps) 10 min amrap: 5 deadlift @ 70% 15 SA DB Hang Clean and Jerks(50/35) 15/10 cal bike Rest 3:00 10 min amrap: 5 bench press @ 70% 15/10 cal bike 15 SA DB Hang Clean and Jerks(50/35) D: Metcon (No Measure) 4 sets: :30 sorenson hold 100’ sandbag bear hug carry Rest as needed
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