CrossFit Notorious


08/17/2018   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Back Squat (8 EMOM 85-90% @ 1RM ) Metcon (Time) For Time 100 Bar Facing Burpees


8/15/18   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw […]


8/14/18   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) For Time 20 Power Cleans 135/95 30 HSPU 40 Du’s 50 Box Jumps 40 Du’s 30 HSPU 20 Power Cleans


8/13/18   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) 5 Rounds For Time 21 KB Swings 53/35 15 OHS 95/65 9 T2B Run 200M Metcon (Time) 3 Rounds For Time 21 Cal Row 15 S2OH 95/65 9 Pistol Squats Warm-up (No Measure) WU-200 M Run DWU-*5 air squats each […]


Monkey See Monkey Do   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard You go I go (Time) With Partner You Go I Go 5RFT 6 Wall Walk Partner Holds Hand Stand ( Chest to wall) 12 T2B Partner Hangs From Bar 9 Clean and Jerk 155 you go I go 15 Box Jumps 24/20 […]


8/10/18   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) 4 Rounds For Time 20/15 Cal Row 10 DB Box Step up 20″ (40/25) rest 5min 3 Rounds For Time 400M Run 10 DB Box Step Ups 20″ Metcon (AMRAP – Rounds and Reps) AMRAP 10 12Burpee Pull Ups 9 […]


Tenacious Thursday

CrossFit Notorious – Endurance Run 1 mile Followed by: 3 Rounds 3:00 minute Row 2:00 minute shuttle run 1:00. Situps/ring rows Rest 2:00 minutes between rounds Score is total number of reps and calories. View Public Whiteboard 1 mile run 1-Mile Run (Time) Max Effort 1-Mile RunModerate Pace Metcon 3 […]


8/9/18   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) For Time Complete 50 Jumping Back Squats 45/35 Empty Barbell 50 DB Hang Clean 40/25 50 Double Unders 50 KB Swings The Catch Every Time you put KB down you must complete 10 Burpees Warm-up (No Measure) 400 M run […]


8/8/18

CrossFit Notorious – CrossFit Rx View Public Whiteboard Clean and Jerk (Full Clean and Jerk @ 80% 1RM) Metcon (Time) 7Rounds For Time 10 Snatch 95/65 9 Ring Dips 8 Atomic Sit Ups 45/25 Warm-up (No Measure) wu-400 M Row dwu-high knees, butt kicks, zombie kicks, Sampson Stretch Mobility-PVC MVMP-Burgener […]


Fortitude

CrossFit Notorious – Endurance 2×400 meter run. 15 sit-ups after every 400 meter run. EMOM Even minutes 10/8 Calorie Row Odd 5-10 Burpees try and be consistent on the burpees. View Public Whiteboard Conditioning 400 Meter Run (Time) 2×400 meter run and 15 sit-ups after every 400 Meter Run Conditioning […]