top of page
  • Writer's pictureCoach Rob

WOD for Wednesday 210120



40/30 Calorie Row

20 Box Jump Overs (24"/20")

AMRAP Macho Man 135/95 lb

Rest 5 Minutes


30/24 Calorie Row

15 Box Jump Overs (24"/20")

AMRAP Macho Man 155/105 lb

Rest 5 Minutes


20/15 Calorie Row

10 Box Jump Overs (24"/20")

AMRAP Macho Man 185/135 lb

1 Round of Macho Man is...

3 Power Cleans

3 Front Squats

3 Push Jerk

115 views0 comments

Recent Posts

See All

WOD for Thursday 240229

Today is the official start of the 2024 CrossFit Open! If you haven't signed up, you still get it done! Just hit the following link: SUNNY SIDE UP 12

WOD for Monday 240226

3 Days Until the Open! We will be having our annual Friday Night Lights Open WOD's every Friday for the next 3 weeks. This means Friday's WOD will be the announced WOD put out by CrossFit to test ou

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

bottom of page