CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 1:00 bike 15 air squat :30 couch stretch e/ side B: Power Snatch (emom 8 – 1 power snatch,building to heavy) C: Back Squat (4×3 @ 90-92% of last weeks single; rest 2:00) D: Metcon (Time) GPP and Competitor For time(with rest) 4 rounds for time: 8 hang power clean 75/55 8 lateral burpee over bar Rest 1:00 5 rounds for time: 10 s2oh 75/55 30 DU Rest 1:00 for time: 50 hang power snatch (75/55 ) 16:00 capRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 rds 1 forward roll under/over hurdles 10 squats 10 sit-ups rest 2 min Hip stretches RWU: Warm-up (No Measure) 3 rds 10 pvc front squats 10 pvc thrusters 10 pvc push press 100m ski erg Then Banded shoulder stretches :30 each Skill: Metcon (No Measure) 4 rds NFT Single Leg Squat x 10 – 12 each leg Teens – off the post or to a band Kids – to a bench ss/w 1:00 assault runner Rlift: Metcon (No Measure) In 5 sets Deadlift 10/10/8/8/6 Ss/ w 5 box jumps WOD: Metcon (No Measure) EMOM 12 :30 work / :30 rest Plank Wall Sit Flutter kicks Pushups RWOD: Metcon (No Measure) Emom 12 Min 1 – 8-10 burpees Min 2 – 5 pull-ups Min 3 – 12 sit-ups Min 4 – 5 toes to bar Game: Metcon (No Measure)...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10, 20, 30, 20, 10 is a repetition scheme that represents Jeff’s date of passing, January 23, 2021. (1.23.21) The repetitions are broken up by 1 Power Clean and 3 Front Squats, which represent the ages of Jeff’s sons, Mackie (1-year-old) and Arlen (3-years-old) at the time of his passing. The time cap is listed at 29 minutes to honor the wedding anniversary of Jeff and Sarah, which took place on August 29th. B: Metcon (Time) Competitor (29:00 cap) Jeff Giosi Memorial WOD 10 Deadlifts (315/205) 10 Bar Muscle-Ups 1 Power Clean (245/155) 3 Front Squats (245/155) 20 Deficit Handstand Push-Ups, 4″/2″ 20 Bar Facing Burpees 1 Power Clean (245/155) 3 Front Squats (245/155) 30 Alternating Dumbbell Snatches (70lb/50lb) 30 Toes-To-Bar 1 Power Clean (245/155) 3 Front Squats (245/155) 20 Deficit Handstand Push-Ups, 4″/2″ 20 Bar Facing Burpees 1...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run 5 hang power cleans 5 front squats B: Power Clean (emom8 – 2 power clean (add 5-10 # form last week) C: Front Squat (6×6 @ 80% of squat clean max) D: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups E: Metcon (No Measure) – 3 sets: 8 db bench 8 single at dB row each side 16 v-up or ghdsu (cap at 30 total reps if you never have done ghdsu)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run :30 bar hang 5 inch worms (no pushup) B: Metcon (AMRAP – Rounds and Reps) GPP 30 min amrap @80% rpe 10 strict pullups (banded) 200m run 30 air squat 30/20 cal c2 bike, 24/18 cal assault 40 push up 400/350m row /ski Competitor 30 min amrap @80% rpe 2 rope climb 200m run 30 air squat 30/20 cal c2 bike, 24/18 cal assault 40 push up 400/350m row /skiRead more