Rick Pobar

TBE CrossFit – FREE Saturday Workout View Public Whiteboard Metcon (Time) 3 Rounds For Time: 500 Meter Row 100 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge

TBE CrossFit – CrossFit View Public Whiteboard Cement Mixer (AMRAP – Reps) Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (7 Rounds for reps) 28min EMOM 1: row for cals 2: bike for cals 3: singles/ double unders 4: rest

TBE CrossFit – CrossFit View Public Whiteboard Metcon (Weight) On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts

TBE CrossFit – CrossFit View Public Whiteboard Fortitude (2 Rounds for reps) Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 BurpeesScore= total Burpee & total calories

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 20 Cal Row 20 WB 20 Burpee KB Swing 200m Run

TBE CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

TBE CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders Back Squat (Build to heavy) You can use your score for the 80day challenge week 4 wod!Record your… Read more »

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 12 cal bike 30 KB Swings 12 cal bike 200m run

TBE CrossFit – Intro to CrossFit 4 rounds for time View Public Whiteboard Metcon (Time) 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30/21 Calorie Row