top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 201114




CROSSFIT CLASS - 8:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

7 min AMRAP

20 cal row

15 push-ups

-3 min rest-

7 min AMRAP

20 Cal bike

3 rope climbs

-3 min rest-

7 min AMRAP

200m run(together)

20 single arm DB clean and jerk 50/35

-3 min rest-

7 min AMRAP

20 front squats 95/65

15 BBJO

-3 min rest-

7 min AMRAP

30 abmat sit-ups

20 HSPU



COMP CLASS - 6:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

10 min AMRAP

30 cal row

30 push-ups

-3 min rest-

10 min AMRAP

30 Cal bike

6 rope climbs

-3 min rest-

10 min AMRAP

200m run(together)

30 single arm DB clean and jerk 70/50

-3 min rest-

10 min AMRAP

30 front squats

30 BBJO

-3 min rest-

10 min AMRAP

30 abmat sit-ups

30 Strict HSPU







59 views0 comments

Recent Posts

See All

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

WOD for Friday 240419

MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7

WOD for Thursday 240418

"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push

Comments


bottom of page