WOD

WOD 2018-02-03T07:42:36+00:00

6/20/2018

CrossFit WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

BURN WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

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6/14/2018

CrossFit WOD:
Every :30 x 7:30
2 TNG Power Snatch *light*
+
2000m TT Row

BURN WOD:
AMRAP 5
500m Row
16 Alt. DB Snatch
rest 2:00 x 4 sets

6/13/2018

CrossFit WOD:
“Death”
Every 2 minutes x 20 minutes
Interval 1&2 – 10 Thrusters + 8 Burpees
Interval 3&4 – 10 Thrusters + 10 Burpees
Interval 5&6 – 10 Thrusters + 12 Burpees
Interval 7&8 – 10 Thrusters + 14 Burpees
Interval 9&10 – 10 Thrusters + 16 Burpees
RX+ 115/75
RX 95/65
*scale as needed*
**compare to 3/30/2017*

BURN WOD:
Every 2 minutes x 20 minutes
Interval 1&2 – 10 Thrusters + 8 Burpees
Interval 3&4 – 10 Thrusters + 10 Burpees
Interval 5&6 – 10 Thrusters + 12 Burpees
Interval 7&8 – 10 Thrusters + 14 Burpees
Interval 9&10 – 10 Thrusters + 16 Burpees
*cut off each round at :90*

6/12/2018

CrossFit WOD:
A. Strict Press – Work to a tough single
+
“WF” Helen
3 rounds:
300m Run
21 American Swings 53/35
12 Pull-Ups

BURN WOD:
AMRAP 20
300m Run
21 KB Swings
12 Pull-Ups

6/11/2018

CrossFit WOD:
A. Back Squat – Work to a tough single
+
“Westchester Fit Crippler”
For time:
2KM Assault Bike
50 Goblet Squats 70/53

BURN WOD:
4 sets:
Walking Lunges x 20 steps (10/side)
rest 1:00 bt sets
*add weight if desired*
+
For time:
2KM Assault Bike
50 Goblet Squats

6/10/2018

CrossFit WOD:

In Groups of 2
AMRAP 8
A: 10/7 Cal Ski
B: AMRAP DB Burpees
rest 2 minutes
AMRAP 8
A: 10 Box Jump Step Downs
B: AMRAP OH DB Sit Ups
rest 2 minutes
AMRAP 8
A: 20 Unbroken Russian KBS
B: AMRAP DB Reverse Lunge
*partners will switch every round

6/9/2018

CrossFit WOD:
StrongFit Day
In Groups of 4:
Each Partner will complete 4 sets per station:
Partner 1: – 200′ Sled Drag HEAVY
Partner 2: – Sandbag Squat/Carry Combo
Partner 3: – 200′ Farmers Carry AHAP
Partner 4: – 300m Run
rest 1:00 bt stations, rest 2:00 after entire round*
Sandbag Combo = 10 SB Squats + 100′ Sprint x 2