top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 210821


CrossFit CLASS 8:30 AM


A PINCH - TO2

10 min AMRAP

40 Wall Balls 20/16

200m farmers carry 50’s/35’s


-Rest 5 min-


10 min AMRAP

30 HSPU

30 ABMAT sit-ups


-Rest 5 mins-


10 min AMRAP

Max bike calories

7 burpees for every switchu

 

COMP CLASS 6:30 AM


ZERO SUGAR - TO2

10 min AMRAP

10 sandbag cleans 150/100/70

200m farmers carry 50’s/35’s


-Rest 5 mins-


10 Min AMRAP

30 HSPU

30 GHD or Weighted abmat sit up


-Rest 5 mins-


10 Min AMRAP

100m double KB front rack lunge 53/35

100 double unders each


-Rest 5 mins-

10 min AMRAP

Max bike calories

10 burpees for every switch

59 views0 comments

Recent Posts

See All

WOD for Friday 240223

6 days until the Open! OPEN 15.5 27-21-15-9 Calorie Row Thrusters (95/65) -OR- PRAISE YOU ANYWHERE 50 Double Unders 15 Front Squats (155/105) 100 Double Unders 15 Front Squats (155/105) 50 Double Unde

WOD for Thursday 240222

The OPEN is 7 Days Away!!! Sign up now if you haven't already done it! FLIGHT SIMULATOR For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double

WOD for Wednesday 240221

COUNT'EM AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar STRENGTH 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) Complete a set

bottom of page