Month: March 2018

WOD for 4.3.18 Workout Of The Day Metcon (AMRAP – Rounds) AMRAP x 40 500m Row 200 Rotations of the Jump Rope (100 Dubs or 200 Singles)

03/31/2018 PAIN STROM (Time) FOR TIME: RX+,RX 100M RUN 50 BURPEES 200M RUN 100 PUSH-UPS 300M RUN 150 LUNGE STEPS 400M RUN 200 AIR SQUATS 300M RUN 150 LUNGE STEPS 200M RUN 100 PUSH-UPS 100M RUN 50 BURPEES FOR TIME: Fx (Time) 100M RUN 35 BURPEES 200M RUN 75 PUSH-UPS 300M RUN 100 LUNGE STEPS …

CrossFit WOD, March 31, 2018 Read More »

WOD for 3/30/18 Workout Of The Day Metcon (Time) RX & RX+ For Time 50 Wallball Shots (20/14 lbs)* 50 Deadlifts (185/135 lbs) 50 Handstand Push-Ups or Dips (20/14 lbs)* *Every time you break your wall shots or HSPU deadlift your barbell to your waist and hold it for :15. Metcon (Time) FITNESS For Time …

CrossFit WOD, March 30, 2018 Read More »

WOD for 3.29.18 Workout Of The Day Back Squat (3-3-3-3-3) 3 Rep Max Time!! Metcon (Time) For Time 200m Empty Sled Push 400m Run

WOD for 3.28.18 Workout Of The Day Metcon (Time) 5 Rounds For Time 5 Clean & Jerks 10 Toes To Bar rest :30 Rx+ = 185/125 Rx = 135/95 Metcon (Time) FITNESS 5 Rounds For Time 5 Clean & Jerks (95/65 lbs) 10 Hanging Knee Raises rest :30

WOD for 3.27.18 Workout Of The Day Metcon (Time) 3 Rounds For Time 800m Run 42 KB Swings 24 Burpess Rx+=70/53 lbs Rx = 53/35 lbs Metcon (Time) FITNESS 4 Rounds For Time 400m Run 21 KB Swings (35/26 lbs) 12 Burpees

WOD for 3.26.18 Workout Of The Day CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, …

CrossFit WOD, March 26, 2018 Read More »

3/24/2018 Metcon (Time) 5 Rounds for Time of: RX+=30/20 RX=20/14 10 Toes to Bar 15 WallBall Shots 50 Russian Twist 45/25 400M Run Metcon (Time) 5 Rounds for Time of: RxFit= 16/12 10 Knee-Ups 15 WallBall Shots 50 Russian Twist 25/15 400M Run

WOD for 3.23.18 Workout Of The Day Metcon (AMRAP – Reps) RX & RX+ AMRAP x 25 Minutes 25 Single DB OH Walking Lunge Steps 25 Calorie Row 25 Weighted Sit-Ups (35/25 lb.) — no anchored feet Metcon (AMRAP – Reps) FITNESS AMRAP x 25 25 Single DB OH Lunge Steps (15/10#) 25 Cal Row …

CrossFit WOD, March 23, 2018 Read More »

WOD for 3.21.18 Workout Of The Day Rope Climb (AMRAP x 1 Minute) Metcon (AMRAP – Reps) AMRAP x 2 Minutes Tire Flips Metcon (AMRAP – Reps) AMRAP x 3 Minutes Box Jumps (24/20") Metcon (Calories) AMRAP x 4 Minutes Calories on The Assault Bike