CrossFit Notorious


Tuesday 06/19   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds in 2min Run 200M 5 Muscle Ups Max Wall Balls 20/14 rest 2minScore is total reps wall ball shots Warm-up (No Measure) WU-Run 400 M DWU-Smapson Stretch, High Knees, Butt Kicks 4 rounds Tabata Med Ball […]


Mondaze   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Strength Back Squat (7X3 EMOM @ 80% 1RM) Metcon (Time) 5RFT 5 Wall Walks 400M RunScale: 10 HRPU 400M Run Warm-up (No Measure) WU-400 M Run or Row DWU- high knees, butt kicks, side lunges, high skips, spiderman lunge Mobility-PVC, Leg Swings […]


Partner WOD   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) For Time: 800m Run THEN 3 Rounds of- 20 OHS (RX+135/95) (RX 95/65) 20 Box Jumps THEN 800 Run THEN 2 Rounds of-20 KB Swings (RX+70/53) (RX 50/35) 20 C2B Pull-ups (RX+) (Pull-ups RX) THEN 800m Run THEN 1 Round […]


Freaky Friday   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (AMRAP – Reps) 4 Rounds 1 minute Plank Hold 1 minute Thrusters (75/115) 1 minute Toes to Bar 1 minute Back Rack Lunges (75/115) 1 minute REST **TOTAL reps added up from each minute, each round, is your SCORE.***Plank Hold counts […]


Deadlifts!   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Deadlift (3X8 at 60-65% of 1RM) Metcon (AMRAP – Reps) 3 Min AMRAP MAX Double DB Deadlifts **Make it Light and Fast! RX+ 50/35 RX 40/25 OTC 30/20 ***Comment your DB weight. Metcon (AMRAP – Rounds and Reps) 6 AMRAP “CORE” 10 […]


Outside WOD   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Back Squat (5X5 Back Squat 75% of 1RM) Metcon (Time) 3 Rounds 325 meter Farmers Carry (RX+ 35’s/50’s) 10 Dumbbell Burpees (RX+ 35’s/50’s) 15 DB Squats (RX+ 35’s/50’s) RX: (40’s/25’s) *You can use Dumbbells or Kettlebells.OTC: 3 Rounds Farmers Carry Burpees to […]


Terrific Tuesday   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Time) 800 meter run – Buy in 21-15-9 OHS(RX+110/165) (RX 95/135) Burpee Box Jumps (24/30) Cash Out – 800 meter runOTC: 750m Row DB Ground to OH Box Step-Ups Hand Release Push-ups Extra Metcon (AMRAP – Reps) 10MIN EMOM 10-12 KB […]


Muscle Monday   Recently updated !

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (Weight) Strength: – Front Squat 5×5 70% of your 1 rep max or scale accordingly You will have 10 minutes to complete all 5 sets. Warm up to your 70% 1 Rep Max and then the clock will begin. Rest in […]


PARTNER WOD!

CrossFit Notorious – CrossFit Rx View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Work/Rest Each Partner has to do at least one of each movement-always! 24 AMRAP: 400m Run (Together) 30 DL 20 Hang Squat Cleans 10 Front Squats 6 S2OH (All at 155/105) 200m Farmers Carry (or partner […]


Fun Fun Fun Friday! OUTSIDE WOD

CrossFit Notorious – CrossFit Rx View Public Whiteboard 800m Run (Time) Max Effort 800m Run800m = 1/2 mile Metcon (Weight) 1 Strict Press + 2 Push Presses + 3 Jerks (Split or Push)(from rack) 5 Rounds to build to highest weight. Only score highest wait completed. As a Group: Round […]