Blog Search

9/20/2017

By: 0

CrossFit WOD:
3 sets:
10/7 Calorie AB
15 Wall Ball Shots 20/14
10 Burpee BJO 20″
15 Wall Ball Shots 20/14
10/7 Calorie AB
rest 6:00 bt rounds
*all of the above @ 100%*

Burn WOD:
5 sets:
10/7 Calorie AB
15 Wall Ball Shots
10 Burpee BJO 20″
15 Wall Ball Shots
10/7 Calorie AB
rest 3:00 bt rounds

9/18/2017

By: 0

CrossFit WOD:
A1. Single Arm KB Front Squat x 8-10/side rest :30 bt sides
A2. Banded Pallof Press x 8/side rest :15 bt sides, rest 1:30 x 4 sets
+
EMOM x 12
odd – 50 Double Unders
even – 10 DB Thrusters 50/35

Burn WOD:
1000m Row
rest 3 minutes
750m Row
rest 2 minutes
500m Row
rest 1:30
250m Row
+
EMOM x 12
odd – :45 Double Unders/Singles
even – :45 DB Thrusters