CROSSFIT WOD
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May 25th, 2018

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01459

1. Complete as many rounds as possible in 12 mins of: 6 Pull-up 6 Push-ups 6 Kettlebell Swing (Russian)s, 70/53 lbs 6 Goblet Squats, 70/53 lbs   2. MOBILITY PREP (10 MINS)   3. Complete as many rounds as possible in 12 mins of: Farmer’s Walk, 70/55 lbs, 200 m 30 KETTLEBELL HIGH PULL 70/55 Read more...

May 24th, 2018

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01458

1. 4 rounds for time of: Run, 400 m 50 Air Squats   2. Rom Wod (15 mins)   3. Complete as many rounds as possible in 15 mins of: Run, 200 m 10 Burpees 50 Mountain Climbers

May 23rd, 2018

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01457

1. 4 rft: 400 m run 30 reverse lunges 30 ab mat sit ups   2. mobility prep (10 mins)   3. 12 minute amrap: 50 double unders 15 push Ups (hr) 30 second plank hold   4. row 1000 m for time.  

May 22nd, 2018

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01456

1. 1 mile run for time.   2. amrap 3 minutes : 2 pull ups 4 push ups 6 air squats   rest 2 minutes   amrap 3 minutes: 4 pull ups 8 push ups 12 air squats   rest 2 minutes   amrap 3 minutes: 8 pull ups 12 push ups 16 air squats Read more...

May 18th, 2018

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01455

1. 2 sets: 200 m run 10 goblet squats   2. squat fix (10 mins)   3. take 10 minutes to establish a 20 rep max back squat.   4. Complete as many rounds as possible in 20 mins of: 15 Dumbbell Thrusters, 50/35 12 Pull-ups Run, 200 m