top of page
Search
  • Coach Rob

WOD for Wednesday 220119

PYRAMID DOUBLE HELEN

Run 1,200 meters (1500/1200m row or 65/55cal echo)

63 kettlebell swing (53/35)

36 pull-ups

Run 800 meters (1000/800m row or 45/36 cal echo)

42 kettlebell swings (53/35)

24 pull-ups

Run 400 meters (500/400m row or 23/18 cal echo)

21 kettlebell swings (53/35)

12 pull-ups

123 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