Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for reps)2 SETS "Death by Bike"* -Rest 3:00 b/t Sets- Every Minute Bike 2 Calories. Add 2 additional cals each minute. 2-4-6-8-10-etc... [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)"BADGER" 3 ROUNDS FOR TIME 30 Cleans (95/65)|(65/45)* 30 Pull-Ups 800m Run *Perform workout with Power Cleans. (Score is Time)GOAL: GRIND | With squat [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.GOAL: EFFORT | [...]
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 Whiteboard
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsGOAL: SPRINT | Enough said. Sub 3:00 for the fittest. Sub 5:00 for everyone. This workout is won or [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONING"BASELINE" (Time)FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is [...]
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. [...]