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 [...]
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 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 21 MINUTES* MIN 1 - 15/12 Cal Bike MIN 2 - 12 Toes to Bar MIN 3 - 12 Burpees *Must [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWeightliftingBench 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
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ACTIVE RECOVERY ON A 20:00 RUNNING CLOCK... Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional [...]
Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning -- another BIG 'OL WORKOUT TODAY. Have fun with it...adjust the loading up (or down) as needed to make it [...]