Search
  • Coach Rob

WOD for Saturday 190824


SATURDAY SCHEDULE REMINDER Our facility is being used Saturday for an Olympic lifting seminar. Our schedule this Saturday will be limited as a result: 6:30-8:00am Open Gym/Comp Class 8:00-9:00am Regular CrossFit

FOUR ON THE FLOOR

3 Rounds (30 Minute Cap): 150 Double Unders 25/20 Calorie Row Directly Into... 15 Clean and Jerks (95/65) 12 Clean and Jerks (115/85) 9 Clean and Jerks (135/95) 6 Clean and Jerks (155/105) 3 Clean and Jerks (185/135) 


29 views0 comments

Recent Posts

See All

PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats

PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2

LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba