Friday WOD
FRIDAY CROSSFIT 04/13/18 A. Bench Press (3 x 8 ) 3 x 8, then AMRAP @ -15% B. Bent Over Row (3 x 6 @ 40X1) B. 4 rounds 400 meter run 2 sets of 8 goblet squats 8 pull-ups scaling goblet squat- squat holding 10-15 lb plate or air squat x 10 pull-ups- jumping […]
Thursday WOD
THURSDAY ENDURANCE 04/12/18 With a continuous running clock, perform the following: 0:00 – 1000/800 Meter Row 5:00 – 75 Kettlebell swings 53#/35# 10:00 – 50 Toes to bar 15:00 – 75 Wall Ball Shots (20/14 lbs) 20:00 – 75 Box Jump Overs (24″/20″) 25:00 – 800 Meter Run Time cap for each movement is 4:00. […]
