CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 of burpees (heart rate elevated) 1:00 each leg calf stretch 1:00 each leg runners stretch :30 each couch stretch B: Metcon (Distance) 10 min run for max distance *every 2nd minute 20 air squats C: Metcon (Distance) Rest 1:00 10 min c2 bike for max distance every 2nd minute 15 v- up D: Metcon (Distance) 1:00 rest 10 min row for max distance *every 2nd minute 10 pushups E: Metcon (Distance) 1:00 rest 10 min ski for max distance *every 2nd minute :30 high plankRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) AMRAP5 10/7 cal row 10 Plate ground to overhead :20 sandbag hold 100/50 B: Clean Grip Deadlift (5x 3-5 @80-85%; rest as needed) C: Metcon (AMRAP – Rounds and Reps) GPP AMRAP12 6 sandbag over shoulder 100/50 100′ bear hug carry (25ft = 1 rep) 20 push up rest 3 min Competitor AMRAP12 6 sandbag over shoulder 150/100 100′ bear hug carry (25ft = 1 rep) 20 push up rest 3 min *****YOU MUST DO COMPETITOR FOR BOTH IF YOU CHOOSE TO DO IT ON ONE***** D: Metcon (Time) (5:00 cap)(scale to get under this) GPP 3 rounds for time 16 alternating dumbbell snatch 50/35 8 sandbag bear hug squats 100/50 Competitor 3 rounds for time 16 alternating dumbbell snatch 70/50 8 sandbag bear hug squats 150/100 *****YOU MUST DO COMPETITOR FOR BOTH IF YOU CHOOSE TO DO IT...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets: 20/15 cal ski :20-:30 handstand hold against wall B: Push Jerk + Split Jerk ( 4 x 2 push jerk + 1 split jerk @ 80-85% push jerk) C: DB Bench Press (3×8-10 Dumbell Bench Press (as heavy as possible)) D: Metcon (Time) GPP & Competitor 7 rounds for time: 8 Toes to bar 8 Handstand push-ups 32 DU Mods: TTB – Knees to elbows, Knee raises, Toes to rig HSPU – Add abmat(s), Off Box, HRPU Double unders – 2 x doubles (64)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rounds for time: 9/6 cal row cal bike B: Power Clean (5×1-2 power clean @ (80-90%); rest 2:00 btw) C: Front Squat (front squat, 3×3 @75-85%; rest :90 btw) D: Metcon (AMRAP – Reps) GPP AMRAP12 100 wall ball 20/14 25 Burpee box jump over 24/20″ remaining time: AMRAP Chest to bar pullups Competitor AMRAP12 100 wall ball 20/14 25 Burpee box jump over 24/20″ remaining time: AMRAP Ring muscle-ups The score is total reps EXAMPLE: 125 + RMU or CTBRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 100 ft Shuttle run rest 2 min 5 x 10 Box jumps (plate Jumps) RBL: Metcon (No Measure) 5x 50ft DB Lunges Ss / w 5x 6/8/12 Toes to bar or knee raises WOD: Metcon (No Measure) 3 rds for time 10 Medball over box 100 ft shuttle run 5 hrpu 100ft shuttle run RBWOD: Metcon (No Measure) For time 500m row, 10 Wall Walks 400m row, 8 Wall Walks 300m row, 6 Wall Walks 200m row, 4 Wall Walks 100m row, 2 Wall Walks Game: Metcon (No Measure) Kids choice!Read more