1. SAT 5/7

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Fresh and Sweaty (AMRAP – Rounds and Reps) 16 min amrap alternating rd W/partner 6 thrusters 95/65 (RX+ 4 Thrusters 135/95 9 C2B Pull up (RX+ 5 Bar MU) 12 Box Jumps 24/20…Read More

  2. 05/06/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) 200 m run Walk the dog Rocking hip flexor Deadbugs PVC pipe last stretch Wall facing slides + back to wall shoulder flexion 2 Rounds of: 20 hollow body rocks 10 band pull aparts 5 OHP Split Jerk (4 x 2 @ 70% across) Run to the Bars (Time) 4 RFT 400m run 15 Toe to bar *22 min cap…Read More

  3. 05/05/2016 WOD

    CROSSFIT PROTOTYPE , INTEGRATED MARTIAL ARTS – CROSSFIT View Public Whiteboard Warm-up (No Measure) Row 15 cal Active hamstring Rocking child’s pose Walk the dog Rocking hip flexor 2 Round of: 5 BB RDL 10 bent over row 15 DUs Deadlift (3 x 3 @ 70% across) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″…Read More

  4. 04/22/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)active hamstring walk the dog pike pass through spiderman complex lateral lunge w/ shoulder flexion wall facing slides/back to wall sf 2 Rounds of: 10 DUs 5 BB RDL 5 extension 5 high pulls 5 power cleans 5 OHP +5 PP + 5PJOverhead Press (3 x 8 Building)On the 3's…Read More

  5. 04/21/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)run 200m walk the dog active hamstring pvc pipe lat stretch/disloactes wall facing slides/b2wsf 2 Rounds of: 10 KBS 5 strict pull ups 5 SG RDL 5 extensions 5 high pullsPower Snatch (4x1 complex (high hang, above knee) building)Helen (Time)3 Rounds for time of: 4…Read More

  6. 04/20/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)active hamstring deadbugs rocking hip flexor spiderman complex 2 Rounds of: 10 alternating lunges 10 BB RDL 10 bent over rowsDeadlift (4 x 4 @ 75% across)Rock Solid AB (12 Rounds for calories)AB :10/1:30 rest (x12)Read More

  7. 04/19/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)side lying windmills pike pass through dead bugs deep squat w/ lat stretch 20 hollow body rocks 10 push ups 10 plank push upsChin Up (4 x 4)Turkish Get Up (4 x 2 each side)Tabatta Times (4 Rounds for reps):20/:10x8 each movement Push Up (HSPU Rx+) Hollow body ho…Read More

  8. 04/18/2016

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)deadbugs rocking hip flexor spiderman complex lateral lunge w/ shoulder flexion 4 point squat 2 Rounds of: 10 band pull aparts 5 front plate squat w/ pause 5/5 front rack lunges 5 OHP +5 PP+ 5PJFront Squat (3 x 8 building)All Barbell (AMRAP - Reps)12 min AMRAP 1…Read More

  9. sat 4/16

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWhere's the beef! (AMRAP - Rounds and Reps)Teams of 3 Each person on your team will row 2000m unbroken while your teammate is rowing their 2000m the other two people will be doing the amrap below alternating rounds. When the last team memeber completes their 2000m row you're done! 20 DU 8 Burpee over Bar 4 Full Cleans (11…Read More

  10. 04/15/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)side lying windmills pike pass through walk the dog rocking hip flexor deep squat lat stretch 2 Rounds of: 5 push ups 10 band pull aparts 10 plank push up 20 hollow body rocksBench Press (3 x 8 building (SLOW TEMPO))3 secs down; 2 sec pause; 2 secs upYou Pick 2 …Read More