Friday WOD
FRIDAY CROSSFIT 04/12/19 GRIND: A. Every 4 minutes, for 16 minutes: 8-10 ring rows or strict pull-ups 6-8 waiter squats, each side 12-15 push-ups B. 4 rounds 15 dual kb/db deadlifts 15 wall ball shots 15 ab mat sit-ups SPORT: A. Back Squat (5RM) B. DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / […]
Thursday WOD
THURSDAY GRIND 04/11/19 Teams of 4 AMRAP x 25 minutes One athlete rows, one pushes the sled, one runs 200 m, and one bikes. Alternate after every 200 m run. SLED RUN ROW BIKE Score = total calories rowed + calories biked Rotate in the order above
Wednesday WOD
WEDNESDAY CROSSFIT 04/10/19 GRIND: A. Farmer’s Carry (4 x 40 yards) staggered carry: one overhead/ one suitcase B. In 3 minutes: run 400 meters In remaining time: r1- max burpees r2- max Russian KB Swings r3- max slam balls rest 2 minutes after each round If 400 m takes longer than 90 seconds shorten the […]
Tuesday WOD
TUESDAY CROSSFIT 04/09/19 SPORT: A. Front Squat (3 x 5 @ 85%) B. 4 rounds 6 power snatch, 135#/95# 12 toes to bar 18 pistols, total 14 minute time cap GRIND: A. Box Squat (4 x 6 @ 8RPE) B. 4 rounds 12 db box step ups 10 single arm db snatch, each arm 8 […]
