Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-12-9 Cal Row* *After each set, complete 5 Burpees Over Rower and 35 Double Unders. Alt Cal Option: 15/12/10/7 (Score is Time)GOAL: [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Distance)FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 10 MINUTES 1-2-3-4...etc DB Burpee (35/20) 2-4-6-8...etc Alt. Pistol Squat* *Each Leg = 1 Rep. (Score is Rounds [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (1 Rounds for time)5 SETS 400m Run 12 "Unbroken" TTB* *If can not confidently do 12 Unbroken, choose a number that you think will [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)2 SETS "Death By Burpees" Start at 10 Burpees on Minute 1:00. Add (1) Burpees Every Minute Until Failure. -Rest 5:00 b/t [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for time)4 SETS 750/600m Row Set 1 Complete at ~5k Pace (casual warm-up) Set 2 Complete at ~2k Pace (calculated and controlled) [...]
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Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-9 Kettlebell Swing (70/53) Burpee to Plate (Score is Time)GOAL: BURN IT DOWN. This is sub 5:00...everything you've got. Can you go [...]