top of page
Search
  • Coach Rob

WOD for Saturday 201015

LOQUASIOUS

8 rounds

10 KB snatches 55/35

50ft Handstand Walk

*Relay style


4 Rounds

30 Wall Balls 20/14 (12'/10')

4 Rope Climbs

30 Calorie Echo Bike (try to sprint)


4 rounds

20 GHD Sit-ups or 30 AbMAt

20 Toes-to-Bar

20 Deadlifts 315/275

20 Toes-to-Bar

20 GHD or 30 AbMAt


8 rounds

500m Row

3 Burpee Bar Muscle-ups

*Relay style


59 views0 comments

Recent Posts

See All

BOY MEETS WORLD 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air Squats S

8:30 Class “Team Deathmatch” In Teams of Two: 3 sets 3 min max cal bike 200ft plate pinch carry 25/15 (have to do 50 ft unbroken before switching) 100ft single DB OH walking lunge 50/35 3 sets 3 min m

Another shameless plug...in case you forgot or didn't see it yesterday, please go to Google, look up Elevated CrossFit and give us a great review! Thank you in advance! BAD BLOOD Open 14.4 AMRAP 14 Mi

bottom of page