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 minuteRead more

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 neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 3 sets :30 shoulder stretch on wall 10 pass throughs 5 behind the neck press (add weight) B: Shoulder Press (1×8 @ 60% 1x 5 @ 75% 2 x 3 80%) C: Metcon (Calories) 3 sets: 3:00 on / 2:00 off 21/15 cal ski/row 15 hspu ( scale so this is as close to ub as possible) Max cal ski in remaining time *score is ski cal D: Metcon (No Measure) 3 sets: 20 ttb ( complete in sets of 5 ) Rest :90 btw setsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 Bike/Row then 3 sets 25ft walking lung 25ft duck walk 5 back squats (ascending weight) B: Back Squat (1x 10 @ 60% 1x 8 65% 1×8 70% 1x 8 @ 75%) C: Metcon (Time) For time: 21 thruster 95/65 21 lateral burpee over bar Rest :90 15 thruster 15 lateral burpee over bar Rest 1:00 9 thruster 9 lateral burpee over bar score includes rest D: Metcon (No Measure) 4 sets: 50’ db front rack walking lunge; rest :30 15 double db cleans tng Rest :90 *build each setRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk 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 50 ft burpee broad jump rest 2 min 5 x 10 Wall balls RBL: Metcon (No Measure) 5×3 Back Squats (form focus) Ss / w 5x 5/5 pullups+ttb WOD: Metcon (No Measure) 4 sets 100m run 1:00 plank 20 jump touches 1:00 wallsit RBWOD: Metcon (No Measure) 4rds 10 cal ski 20 abmat situps 30 Air squats to a medball Game: Metcon (No Measure) Kids choice!Read more