WOD2021-07-12T15:11:19+00:00

Workout of the Day

Tuesday 21.10.19 WOD

CrossFit Base Builder

30 Minute Bike

Every 3:00 Starting at 0:00

Run 200m

9 Pull Ups

*Score Total Calories

October 18th, 2021|Categories: WOD|

Monday 21.10.18 WOD

Front Squat

3×2 @75%

*pause 3 seconds at the bottom

Then

2×6 @ 70%

“””Ending Credits“””

For Time

3 Rounds

15 STOH 115/75

500/400m Row

Cash Out

45 BFB

October 18th, 2021|Categories: WOD|

Sunday 21.10.17 WOD

6 Sets

:40 Plank

40 Lateral Line Hops

:20 Hallow Hold

20 Mountain Climbers

:10 Chest to Bar Inverted Row Hold

10 Inverted Row

100m Run

Rest 1 Minute Between Sets

October 16th, 2021|Categories: WOD|

Saturday 21.10.16

Open Wod 17.2

12 Minute AMRAP

2 Rounds

50ft DB Walking Lunge 50/35

16 TTB

8 DB Power Cleans 50/35

Then

2 Rounds

50ft DB Walking Lunge 50/35

16 Bar Muscle Ups

8 DB Power Cleans 50/35

October 15th, 2021|Categories: WOD|

Friday 21.10.15 WOD

Squat Clean

3 @72%

2 @78%

2 @84%

1 @90%

1 @90%

2 @78%

3 Rounds For Time

15 Deadlifts 225/155

12 Burpee To Plate (25lb)

9 HSPU

October 14th, 2021|Categories: WOD|

Thursday 21.10.14 WOD

Partner WOD

30 Minute AMRAP

20 Cal Row

20 Sit Ups

20 Box Jumps 24/20

200m Run Together

*every round add 20 reps to Row, Sit Ups, Box Jumps

October 13th, 2021|Categories: WOD|

Wednesday 21.10.13 WOD

Squat Snatch

3 @72%

2 @78%

2 @84%

1 @90%

1 @90%

2 @78%

5 Sets

In 1 Minute

12 Pull Ups

Remaining Time Max Wall Balls 20/14

Rest 1 Minute

Score Total Wall Balls

October 13th, 2021|Categories: WOD|

Tuesday 21.10.12 WOD

Thunder Rolls

5 Sets

400m Run

20/16 Cal Row

20/16 Cal Bike

Rest 2:30 Between Sets

October 12th, 2021|Categories: WOD|

Monday 21.10.11 WOD

Front Squat

3×2 @70%

*pause 5 seconds at the bottom

Then

2×8 @65%

10 Minute AMRAP

12 STOH 95/65

60 DU’s

October 11th, 2021|Categories: WOD|

Sunday 21.10.10 WOD

10-10 Pump

10 Minute AMRAP

20/16 Cal Row

20 Push Ups

Rest 5:00

10 Minute AMRAP

20/16 Cal Bike

20 Ring Row

October 11th, 2021|Categories: WOD|
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