WOD

WOD 2018-01-03T22:27:47+00:00

1/19/2018

CrossFit WOD:
“Mary”
AMRAP 20
5 HSPU
10 Pistols Alt.
15 Pull-Ups

Burn WOD:
AMRAP 20
5 HSPU
10 Pistols Alt.
15 Jumping Pull-Ups

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1/3/2017

CrossFit WOD:
Back Squat
15-12-10-8-6-5-5-5-5-5
+
Core 365 WOD

BURN WOD:
10 sets:
10 Goblet Squats
*1 second pause at bottom*
:45 rest bt sets
+
AMRAP 9
10 Forward Lunges
10 Reverse Lunges
10 Side Lunges
:30 Climbing Plank

1/2/2018

CrossFit WOD:
AMRAP 15
10 DB Burpees
10 DB Step Ups
10 DB Push Jerks
+
CORE 365 WOD

Burn WOD:
AMRAP 15
10 DB Burpees
10 DB Step Ups
10 DB Push Jerks
+
CORE 365 WOD

1/1/2018

Open Gym
10am – 2pm

12/31/2017

CrossFit WOD:
AMRAP 5
8 DB Deadlifts 50/35
8 Burpees
8 Box Jumps
*follow the leader style*
rest 2:00 x 4 sets

12/30/2017

CrossFit WOD:
10 rounds:
9 DB Thrusters 50/35
35 Double Unders
*25 minute cap*

12/29/2017

CrossFit WOD:

A1. Single Leg Deadlift x 8/side rest :30 bt legs
A2. Russian KB Swing x 25 reps (53/35) rest 1:30 x 5
+
Partner WOD:
AMRAP 8
Partner A: :30 Sandbag Over Shoulder Cleans 100/80
Partner B: :30 Push-Ups
*partners swap every :30*

 

BURN WOD:

5 sets:
Single Leg KB Deadlift x 8/side rest :30 bt legs
A2. Russian KB Swing x 25 reps rest 1:30 x 5
+
Partner WOD:
AMRAP 8
Partner A: 50 Single Unders
Partner B: :30 Push-Ups
*partners swap every :30*