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10/10/2017

By: 0

CrossFit WOD:
EMOM x 24
minute 1 – 10 Shoulder 2 Overhead 115/75
minute 2 – 5 C2B Pull-Ups + 5 Ring Dips
minute 3 – 40 Double Unders

Burn WOD:
EMOM x 24
minute 1 – 10 Seated DB Press + 5 Hollow Rocks
minute 2 – 7 Pull-Ups + 7 Push-Ups
minute 3 – 40 Double Unders or 80 Singles

10/9/2017

By: 0

CrossFit WOD:
For time:
800m Run
+
2 rounds:
15 Squat Clean 115/75
20 Burpees Over Bar
30 DBL DB Front Rack Lunge Steps (50/35)
+
800m Run

Burn WOD:
Station 1:
300m Run
*2:30 Cap*
rest :30 bt stations
Station 2:
AMRAP 2:30
10 DB Front Rack Walk Lunges
5 Burpees
*everyone will hit each station 4 times*

10/3/2017

By: 0

CrossFit WOD:
A1. Push Press x 10 reps 115/75 rest :30
A2. Muscle Ups x 3-5 reps rest 1:30 x 3 sets
*scale MU to 10 Pull-Up/10 Push-Up per round*
+
EMOM x 12
odd – 20 American Swings 53/35
even – 12 Calorie Row

Burn WOD:
4 sets:
Standing DB Curls x 10/arm rest :15
Dumbbell Tricep Kickback x 10/arm rest :15
Seated DB Strict Press x 10/arm rest as needed
+
EMOM x 16
odd – 20 Russian Swings
even – 10 Calorie Row