Workout of the Day Wednesday 6:00 AMRAP 800 meter run KB swings (24kg/16kg) 1:00 rest 6:00 AMRAP 1K row KB swings 1:00 rest 4:00 AMRAP 400 meter run KB swings 1:00 rest 4:00 AMRAP 500 meter row KB swings Read More
Workout of the Day Monday “Squat a Ton and Run” Four rounds for time of: Squat one ton and run 400 meters One ton equals 2240 pounds (metric ton). Pick one of the loads with it’s assigned reps listed below: 275 lbs. = 8 reps 245 lbs. = 9 reps 225 lbs. = 10 reps...Read More
Pre WOD Accumulate 2:00 in each of the following positions Workout of the Day Thursday 6 rounds for time 300 meter row 20 ring pushups Compare to 3/28/13 CrossFit Cardio WOD 4 x 200 meters on the 1:30 Rest 1:00 1 mile run Rest 1:30/2:00 2 x 800 on the 6:00 3 x 400 on...Read More
Pre WOD In 15 minutes, work up to your heaviest Workout of the Day Wednesday 15 minutes as many rounds as possible 200 meter run 3 deadlift @ 80% 6 box jumps (30″/24″) Read More
Workout of the Day Tuesday Complete for max reps 2:00 double unders 3:00 wall ball shots (#20/#14, 10’/9′) 2:00 rest 3:00 kettlebell swings (24kg/16kg) 2:00 double unders CF Cardio WOD Tabata Double unders Banded running with high knees Overhead lunges (#45/#25) Lateral paralette jumps Each person completes all 4 stations After 8th interval at each...Read More
Workout of the Day Monday “Hope“ Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a...Read More
