CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Happy Thanksgiving!! 800m run 25ft lunge with a twist 25ft stiff leg walk 25ft high knees 25ft butt kickers 25ft high kicks B: Metcon (Calories) Thanksgiving with The Aunts AMRAP 5 Aunt Helen’s House 200 m Run 21 – Kettlebell Swings 53/35 12 – Pull-ups *Partner accumulates calories on row/ski/bike Rest 1:00 AMRAP 5 Aunt Angie’s House 20 – Pull-ups 20 – Push-ups 20 – Sit Ups 20 – Air Squats *Partner accumulates calories on row/ski/bike Rest 1:00 AMRAP 5 Aunt Fran’s House 15 – Thrusters 95/65 15 – Pull-ups *Partner accumulates calories on row/ski/bike AMRAP 5 Aunt Nancy’s House 200 m Run 15 – Overhead Squats 95/65 lbs *Partner accumulates calories on row/ski/bike rest 1:00 AMRAP 5 Aunt Grace’s House 20 – Ground To Overheads 95/65 lbs *Partner accumulates calories on row/ski/bike Rest 1:00 AMRAP 5 Aunt Kelly’s...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 on a machine then 3 sets 3 clean pulls 3 clean high pulls 3 hang power cleans add weight each rd B: Power Clean (see comments) 3 x 1.1.1 @ 75-80%; rest :10/:90 ( build each set ) 2×1.1 @ 84-88%; rest :10/:90 ( build each set ) C: Metcon (Time) For time: 21 deadlift 225/155 100 DU Rest :90 100 DU 15 deadlift 275/185 Rest :60 9 deadlift 315/225 100 DU *12 min cap *scale to 150 singles D: Metcon (No Measure) Accessory Strength 4 sets: 10 back extension (off ghd) Rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch(banded) :30 at each 2 sets :20 hs hold or shoulder taps :30 bar hang then BTN Strict press 3×3 ( light, positional focus ) B: Shoulder Press (1×6 @ 70% 1x 4 @ 80% 3 x 2 85%) C: Metcon (Time) For time: 21-18-15-12-9 S2 oh 95/65 Lateral burpee over bar D: Metcon (No Measure) Accessory Skill 3 sets: 15 hspu (sets of 5); rest :30 15 c2b ( sets of 5) Rest :90Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way hip stretch :30 at each spot per leg 2 sets :30 hard bike sprint 10 reverse lunges 5 jump squats B: Back Squat (1x 8 @ 65% 1x 8 70% 1×6 80% 1x 6 @ 85%) C: Metcon (Time) 5 sets: 20/15 cal assault 15 front squat 75/55 Rest 2:00 Total time with rest D: Metcon (No Measure) Accessory Strength 4 sets: 50’ db front rack walking lunge; rest :30 15 db bench press Rest :90Read more

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!Read more