CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WorkoutBack SquatDeadliftElevated Heel Goblet Squat4 sets: 10 reps *Build to a [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5 scorpions (each side)WorkoutBench [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWorkoutShoulder Press6 sets: 8 reps *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public Whiteboard
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 12-9-6-9-12 Box Jump Over (24/20)* Hang Power Snatch (115/75) *Both feet must come to the top of the box before jumping down. [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WeightliftingBack Squat6 set: 8 reps *Build to a moderate weight [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (1 Rounds for reps)10 SETS :40 ON / :20 OFF 30 Double Unders into Max Up-Downs -No Additional Rest b/t Sets- (Score is Lowest [...]