Pre WOD 5 rounds, not for time Workout of the Day Monday 15 minutes as many rounds as possible 6 box jumps (24″/20″) 9 pushups 12 kettlebell swings (32kg/24kg) Read More
Pre WOD 3 rounds, not for time 200 M run 2:00 plank hold Workout of the Day Saturday In two teams, complete as many reps/cal as possible in 20 minutes of: Tire flips Pushups Thrusters (30% of body weight) Burpees Row for calories Two people working at each station at a time, rotate to a...Read More
Workout of the Day Friday 2 rounds for time 500 meter row 40 wall ball shots (#20/#14) 30 walking lunge steps 20 sumo deadlift high pulls (#85/#55) 10 knees toelbows Compare to 1/8/13Read More
Pre WOD Partition in any manner Workout of the Day Friday 5 rounds for max reps :30 burpees :30 rest :30 kettlebell swings (24kg/16kg) :30 rest :30 10 meter shuttle sprints :30 rest CF Cardio WOD 30 double unders 400 M run 15 burpees 20 DU’s 600 M run 15 burpees 10 DU’s 800...Read More
Pre WOD In approx 15 minutes, work up to.. Workout of the Day Wednesday For time 5-4-3-2-1 Push jerk @ 75% Back squat- same load, double the reps Post WOD 40 barbell rolloutsRead More
Workout of the Day Tuesday 4 rounds for time: 30 jump and touch (12″ outside reaching height) 20 deadlifts (#185/#115) 10 handstand pushups CF Cardio WOD 8 X 400 meter runs Pick pace group, no changing during WOD Adv: 2:15-2:30 Int: 2:45-3:00 Beg: 3:15+ Interval time includes any leftover time to rest Post WOD...Read More
Workout of the Day Thursday Paleo WOD 2 For time: 500 meter row 25 burpee box jumps (24″/20″) 400 meter row 20 BBJ 300 meter row 15 BBJ 200 meter row 10 BBJ 100 meter row 5 BBJ Compare to 4/11/13 CrossFit Cardio WOD Timing intervals 5:00 push, 2:30 recovery 6:00 push, 3:00 recovery...Read More
