top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 220122

CHIGGERS

8:30 a.m. class

-Teams of 3-

2100m Row

120 AbMat Sit-ups (90 GHD Sit-ups)

90 Wall Balls 20/16

45 Snatches 115/75

48 Ring Dips

9 Rope Climbs

48 Ring Dips

45 Clean and Jerks 115/75

90 Wall Balls 20/16

120 AbMat Sit-ups (90 GHD Sit-ups)

2100m Row


6:30 a.m. class

-Teams of 3-

3000m Row

120 GHD Sit-ups (180 AbMAt)

90 Wall Balls 30/20

60 Snatches 135/95

24 Bar Muscle-ups

18 Rope Climbs

24 Bar Muscle-ups

60 Clean and Jerks 135/95

90 Wall Balls 30/20

120 GHD Sit-ups(180 AbMAt)

3000m Row


109 views0 comments

Recent Posts

See All

WOD for Saturday 240224

5 DAYS UNTIL THE OPEN!! Get signed up!!! If you don't know what it is, ask a coach. If you are on the fence, sign up. 8:30 CrossFit “SLIDE LOCK" Teams of 2 Buy in: 80/60. cal bike 8 rounds 12 T2B 12 P

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

bottom of page