wod

CrossFit 1490 – CrossFitView Public WhiteboardPull Up Strength Work10x3 Eccentric Pull Ups (3-5 second decent/negative) , Jump to the top of the bar so chin sits above bar *Focus on straight line movement and control. Looking for smooth control, not speed*...

wod

CrossFit 1490 – CrossFitView Public WhiteboardMetcon (Time)”Drogon” 3 rounds -100 DU -25 T2B **Rest 1:1** 3 Rounds -50 DU -6 BMU

wod

CrossFit 1490 – CrossFitView Public WhiteboardShoulder PressLets work up to a heavy 3 in 7 working sets **rest 1-2 min between sets**Metcon (Time)3 Rounds for time -35 CAL Row -30 GHD sit ups -35 Deficit Push ups (hands on 45/25# plate, chest touches...

wod

CrossFit 1490 – CrossFitView Public WhiteboardMetcon (Time)Gymnastics Cycling For Time 4 Unbroken Sets of -5 C2B Pull Ups -4 T2B -3 BMU *Scale- just break in between movements*Metcon (AMRAP – Reps)Gymnastics Stamina on the 2:00x 5 -9 Bar facing burpees -30...

wod

AnnouncementsI have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!CrossFit 1490 – CrossFitView Public WhiteboardSnatchOlympic Heavy on the...