Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY 2k Row (No Measure)GOAL: QUALITY | Complete as your LAST effort of the day. Nasal breathing only...steady state cardio. Breath and [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)4 SETS 500m Row @ EZ Pace* *Must row at 30/SPM or less (29, 28, etc). All 3 rows must be with :05 [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (1 Rounds for reps)5 SETS ON 3:00 RUNNING CLOCK... 2:00 Bike Cals 1:00 Max Strict Pull-Ups -Rest 2:00 b/t Sets- (Score is Lowest Round [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1.5 Mile Run* *Starting with you 1st 400m Run...carry a 20/14lb Med Ball. On the even number 400s, run without the ball. [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning. Get after the GPP with the class or a few buddies!B. 60:00 GPPWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 200m Run 18 Bar Muscle-Ups 200m Run 15 Bar Muscle-Ups 200m Run 12 Bar Muscle-Ups *If you break mid-set, run 50m. You [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 150/100 Cal Row* *Accumulate 100cals by rowing :40 HARD / :20 OFF. Reset rower each interval. HARD Pace can be as hard [...]