Monthly Archives: December 2021

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 40/30 Cal Bike* *All efforts must be within :05 of one another. -Rest Double Time of Each Effort- (Score [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGTHE NCFIT CINCO (Time)5 ROUNDS FOR TIME 5 Hang Power Clean (155/105)|(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict HSPU (Score [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ACTIVE RECOVERY ON A 20:00 RUNNING CLOCK... Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)EMOM x 20 MINUTES MIN 1&2 - 500/400m Row MIN 3&4 - 100m Run into Max Reps of...* MIN 5 - Walking [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 20:00 RUNNING CLOCK... Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body. [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONING"SWITCHEROO" (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 20 Alt. DB Snatch (50/35)|(35/20) 20 Single DB Suitcase Lunge* 250/200m Row *Switch hands after 10 [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)"OPEN 20.1" 10 ROUNDS FOR TIME 8 Ground to Overhead (95/65) 10 Bar Facing Burpees -Time Cap 15:00- (Score is Time)GOAL: SPRINT | Last [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard