WEDNESDAY 1.23.19 CROSSFIT WOD
Girl Power AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” 10 Power Snatches (115/80)
View ArticleTHURSDAY 1.24.19 CROSSFIT WOD
No Brainer On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts Build in Loading on the Deadlift
View ArticleFRIDAY 1.25.19 CROSSFIT WOD
Hang Squat Clean Strength/Skill: build to a heavy single THEN Top Down For Time: 50 Burpees 40/30 Calorie Assault Bike 30 Hang Squat Cleans (115/80)
View ArticleSATURDAY 1.26.19 CROSSFIT WOD
Bird Box Teams of 3 For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row
View ArticleMONDAY 1.28.19 CROSSFIT WOD
“Life Jacket” AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10...
View ArticleTUESDAY 1.29.19 CROSSFIT WOD
“Hangnail” AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)
View ArticleWEDNESDAY 1.30.19 CROSSFIT WOD
Tempo Pausing Back Squat Strength/Skill: 5 Sets of 2 7 Seconds Down. 3 Second Pause. THEN “After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders
View ArticleTHURSDAY 1.31.19 CROSSFIT WOD
Snatch Complex On the Minute x 10: 1 Hang Power Snatch + 1 Power Snatch Record Final Weight THEN “Randy” For Time: 75 Power Snatches (75/55)
View ArticleFRIDAY 2.1.19 CROSSFIT WOD
“Wet Floor” In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)
View ArticleSATURDAY 2.2.19 CROSSFIT WOD
“WES”- Hero wod For Time: (45 minute Time Cap) Buy-In: 800 meter run with a Plate 25/15# Then, 14 Rounds of: 5 Strict Pull ups 4 Burpee Box Jumps 24/20″ 3 Cleans 185/135# Cash out: 800 meter run with a...
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