Pre WOD 4 rounds not for time Workout of the Day Friday For time: 800 meter run 3 rounds of “explosive Cindy” (C2B pullups/clapping pushups/jumping squats) 400 meter run 3 rounds of “EC” 200 meter run 3 rounds of “EC” Read More
Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday 5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24″/20″) 10 deadlifts (#185/#115) Read More
Workout of the Day Tuesday “Schmalls” For time: 800 meter run, then.. 2 rounds of 50 burpees 40 pullups 30 one leg squats 20 kettlebell swings 10 handstand pushups then… 800 meter run CF Cardio WOD Partner burpee/med ball run 5 RFT, 14/20 Partner 1 does burpees while partner 2 runs 400m with...Read More
Pre WOD Tabata situps Workout of the Day Saturday Complete in teams of 2 for time: 50 thrusters (#45/#35) each, alternate as necessary then, load bar to 115/75, without letting it touch ground then, transport bar to 800 m turn around and do 25 pushups each then, transport bar to 1 mi turn around and...Read More
Pre WOD Take 15 minutes to find your heaviest 1 rep press, then.. EMOM for 8 minutes complete 1 press @ 70% 2 push press 3 push jerks Workout of the Day Thursday 3 rounds for cal/reps 1:00 row for calories 1:00 box jumps (24/20) 1:00 10 meter shuttle sprints 1:00 rest CF Cardio...Read More
Pre WOD Skill transfer exercises, then.. Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00...Read More
