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. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME 500/400m Row 30 GHDs 5 Rope Climbs (Score is Time)GOAL: EFFORT | Classic CF-style triplet the midline fatigue from the [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 100m Run 200m Run 300m Run 400m Run 300m Run 200m Run 100m Run *Rest equal time after each run, ex: if [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Calories)5 SETS 3:00 ON / 1:00 OFF Bike Cals* -No Additional Rest b/t Sets- *RPMs must increase every set. Once you pick a RPM [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGDOUBLE TROUBLE (Time)FOR TIME 50-40-30-20-10 Double Unders Toe to Bar *Run 400m After Each Set (Score is Time)GOAL: EFFORT | Unbroken on the DU then [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)"OPEN 18.5" AMRAP x 7 MINUTES 3 Thrusters (95/65) 3 C2B Pull-Ups 6 Thrusters 6 C2B Pull-Ups Pull-Ups 9 Thrusters 9 C2B [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning -- HA-UGEEEE lifting day. Get after the GPP & Strength portions with the class or a few buddies!B. 60:00 GPPWarm-upWarm-up [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard