10.15.19

Beltsville CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Tempo Deadlift 1:30 x 5 Sets 1 Deadlift @ 55% of 1RM * 6 seconds up, 6 seconds down Metcon Metcon (AMRAP – Reps) “Breakfast Crew” Rx...

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10.14.19

Beltsville CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Back Squats 2:00 x 5 Sets 5-4-3-2-1 *working to 90% of 1RM for the last set of 1 back squat. Metcon Metcon (Calories) “Rug Mouse” RX AMRAP-5...

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10.13.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 20.1 10 rounds: 8 Ground-to-Overhead 10 Bar-Facing Burpees RX: 95/65 Scaled: 65/45 (can step over the bar) *15 minute time cap* Metcon...

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10.12.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Adderall Buddies” – Partner WOD AMRAP 10: 1 Mile Run Together Max Clean and Jerks Rx: (135/95) Mod: (65/45) Rest 3...

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10.11.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “BFF” Rx: AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row 30 Snatches (95/65) 20 Toes to Bar 10 Bar Muscle-ups...

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10.1019

Beltsville CrossFit – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 2:00 x 5 Rounds 1 Legless Rope Climb 60 Double Unders Metcon Metcon (Weight) On the 3 Minutes x 3 Rounds: Back Squat Push Jerk Thruster Round 1: 7 reps...

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10.09.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) “Miracle-Go” 5 Rounds: 200 Meter Run 18/15 Cal Row 12 Handstand Push-ups Weightlifting Metcon (Weight) Front Squat On the 1:30 x 6: 1 Pausing Front Squat...

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10.08.19

Beltsville CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Clean Complex On the 1:30 x 6 Sets: 1 Clean Pull 1 Power Clean 1 Low Hang Power Clean Metcon Metcon (AMRAP – Rounds and Reps) “Ecod” 3 x...

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10.07.19

Beltsville CrossFit – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 2:00 x 5 Rounds 3 Snatch Balance 60 Double Unders 10 Banded Rows Metcon Metcon (Time) “Snake” 12min Time Cap 21-15-9: Snatch (95/65) Chest...

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10.06.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) “Bauer” For Time 2 minute Plank 13 Burpees 18 Kettlebell Swings (50/35 lb) 31 Push-Ups 53 Goblet Squats (50/35 lb) 53 Burpees 31 Kettlebell Swings (50/35...

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10.05.19

Beltsville CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time Cash-In: 1,200 meter Run 4 Rounds of: 28 Burpees 28 Pull-Ups 28 Kettlebell Swings (70/53) 28 Sit-Ups 28 Air Squats 28 Push-Ups 28 Jumping Lunges...

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10.04.19

Beltsville CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM-10 Odd: 10 Overhead Lunges Even: 30 Double-Unders Metcon Metcon (Time) “Jelly” 5 Rounds: 400 Meter Run 30/24 Calorie Row 30 Wallballs...

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