Chuck Norris AKA Mat Partner WOD

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Metcon (Time) Chuck Norris AKA Mat With a Partner for time: 50 Dead Lift 185/115# 50 Box Jumps 24/20″ 50 Pull-ups 50 Bar facing burpees 50 T2B 50 Wall … Read More

07/15/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚When done with the warm up take 20 min to work on the Bar MU and progressions of the Bar MU Metcon Metcon (AMRAP – Rounds and Reps) Complete as many … Read More

07/14/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Weightlifting Overhead Squat (5-4-3-2-1) Metcon Metcon (Time) 11-9-7 Reps for time: Deadlift 225/165# Overhead Squat 135/95#Scale 1: 11-9-7 Deadlift 135/95# Overhead Squat 45/35# Keep a neutral spine scale more if … Read More

07/13/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed … Read More

Beginner WOD 2

Bitterroot CrossFit – BEGINNER CROSSFIT Dead-lift, Burpees, & Box Jumps Beginner Warm up 2 (No Measure) Jog 400m Walking Stretches Arm Circles 10 Wall Squats Plank 30 sec. x2 Good mornings with PVCProper form on Dead Lifts, Burpees, & Box Jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dead Lift Burpees Box Jumps

07/12/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Metcon (Time) T.J. For time: 185-lb./125-lb.* bench presses, 10 reps 10 strict pull-ups 135-lb./95-lb.* thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster.Post … Read More

Beginner Class 1

Bitterroot CrossFit – BEGINNER CROSSFIT Beginner Class 1 (No Measure) 400m Jog Walking Stretches Jumping Jacks Arm Circles Sit-upsSkills: Air Squat, Push-up, and Pull-ups Beginner Class 1 (No Measure) 400m Jog Walking Stretches Jumping Jacks Arm Circles Sit-upsSkills: Air Squat, Push-up, and Pull-ups Metcon (Time) 3 Rounds For Time 15 Air Squats 15 Push-ups 15 Pull-ups

Saturday WOD

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Metcon (Time) Partner WOD 2000m row One person works while other person hangs from PU bar. Can only row while athlete hanging then 200 air squats One person works … Read More

07/07/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Metcon (Time) For time: 400m run 15 Power Clean 185/135# 400m run 12 Power Clean 185/135# 400m run 9 Power Clean 185/135# Scale 1: 200m run 12 Power cleans … Read More

07/05/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up πŸ™‚ Metcon Metcon (Time) 5 rounds for time of: 50 double-unders 45-lb./30-lb.* dumbbell squat cleans, 15 reps 15 burpees 50 double-unders Rest 2 minutes Scale 1: 5 rounds for time of: … Read More