CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (3 Rounds for time) 3 sets: Assault bike 12/8 cal assault afap 2:00 rest B: Squat Snatch (2×2 @ 75-80%; rest 2:00) C: Metcon (6 Rounds for reps) 6 sets 2:00 on / 2:00 off 50 DU 12 ohs 95/65 12 bfb 2 x Dubs for singles lower weight on OHS or if shoulder issues, front squatRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 rds Baseball! 5 squats at home lunge to first 5 burpees at first bear crawl to 2nd 5 situps crab walk to 3rd 5 pushups sprint home rest 2 min 3:00 for didgeball Skill: Metcon (No Measure) EMOM 15 MIn 1 – Med ball over shoulder MIn 2 – Med ball squats Min 3 – Plank :30 work, :30 rest WOD: Metcon (No Measure) EMOM 8 :30 work / :30 rest Lateral Hops Box Jumps Flutter kicks PushupsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 mile warm up jog A: Warm-up (No Measure) 1 mile warm up jog B: Metcon (6 Rounds for time) 6x200m run @ 1 mile TT pace; rest 2:00 Air runners C: Bench Press (3×10 @ 60-70%; rest As needed) D: Metcon (4 Rounds for time) teams of 2: 4 sets: 4 rope climb 20/15 cal assault 12 thruster 135/95 8 BMU Rest 1:1Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 2 sets :30 squat holds :30 Front rack stretch(barbell on back) 5 front squats with empty bar B: Front Squat (3×5 @ 70-75%; rest 2:00) C: Metcon (No Measure) Strength / Accessory back rack step back lunge, 3×12 alt steps 135/95; rest :90 D: Metcon (Time) For time: 30/24 cal assault 20 db box step overs 50/35, 24″/20″ 10 ring muscle up 20 db box step overs 150’ hsw *scale box height and DB weight RMU – 30 ctb/pullups, 30 bench dips if no hs wak 1:30 accumulated HS hold of not that, 150 front rack lunge with DBRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 50ft each lunges with a twist elbow to instep High kicks high knees Butt kickers B: Metcon (4 Rounds for time) 4 sets: 2k c2 bike 1k row 500m ski Rest 3:00 (keep this @ 80-85% max heart rate)Read more