CrossFit Trivium – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click hereRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) Baseball Diamond: 2 rounds of: Home base: 5 burpees Walking lunges to 1st 1st base: 10 air squats Bear crawl to 2nd 2nd base: 5 push-ups Broad jump to 3rd 3rd base: 10 sit ups Inchworm to home W-U: Warm-up (No Measure) Baseball Diamond: 2 rounds of: Home base: 5 burpees Walking lunges to 1st 1st base: 10 air squats Bear crawl to 2nd 2nd base: 5 push-ups Broad jump to 3rd 3rd base: 10 sit ups Inchworm to home Skill: Metcon (No Measure) Coaching Movement: Strength Strict press 5 x 6-8 *establish where “moderate” starts Demo with PVC first proper aet up. Use oso bars as well ss/w 5 x max rope hang WOD: Metcon (No Measure) 3:00 EMOM x3 1. 10 burpees 2. 3 wall walks 3. Shuttle sprint (100ft)(25 ft down and back 2 x) *rest...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Teams of 2 10 min emom warm up w/ partner :20 on / :10 off bike *Transition during :10 so each partner bikes :20 e/ minute B: Metcon (Time) 10 alt rounds for time: ( 5 e/) 10 squat clean @ 95/65. 135/95 RX+ 10 burpees *you go, I go 20 Min Cap. Scale weight and reps accordingly At the 25:00 start part B C: Metcon (Time) For time: 40 BMU (RX+) OR 100 Pull-Ups (RX) 400’ single DB walking lunge *** hold any style 400′ Farmers carry #50/35 200 cal ski (160 for girl / girl pairs ) • Split work as needed The Length of the rig 14 times is 400ft.Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then 3 rds 10 PVC passthrough 10 around the world (5 each way) 10 Snatch balance (focus on scaps tight and fast lock out) B: Metcon (Weight) EMOM 10 1 power snatch + 1 squat snatch @185/130 or 65% of power snatch C: Metcon (Time) For Time 40/ 30 cal assault 30 wall ball 30/20 20 ttb 10 ring muscle up 20 ttb 30 wall ball 40 / cal bike (15:00 cap) Scale accordingly D: Bench Press (3×10 @ 60-70%; rest as needed) E: Metcon (3 Rounds for reps) ring row, 3x amrap ub @ 2020 tempo; rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 each leg calf stretch 400m run 2 rds 15 cherry pickers 5 pushups B: Metcon (2 Rounds for distance) 2 sets: 5 min row @ 5k pace Rest 2:00 min 3 min row @ 2k pace Rest 3 min 1 min row @ 1k pace Rest 5:00 2 scores – total distance for 1st set and total distance for 2nd set C: Metcon (No Measure) Accessory – Core 3-5 sets: :20 L-sit :40 side bend e/ side 50/35# :60 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more