WOD

Tuesday Funday

5


Main – CrossFit

Warm-up (No Measure)

3 Rounds W/ Partner
250 Meter Row
10 Burpees
Rower occupied at all times.

Metcon (Time)

4 Man teams
2 people can be working at the same time

225 KB Swings (53/35)
200 OH Walking Lunges (65/45)
175 GHD’s
150 Box Jumps (24/20)

07/28/2014

8

Main – CrossFit

Snatch Balance (1 1 1 1 1 1 1 1)

Metcon (AMRAP – Rounds and Reps)

EMOM 20 min

odd minutes: 5 back squats (185/135)
even minutes: 10 ring dips

Muscle-Up Biathlon

4


Main – CrossFit

Metcon (Time)

400m Run
18 Muscle-Ups
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

07/25/2014

6


Main – CrossFit

Metcon (AMRAP – Reps)

Death By Pull ups

Top of every minute perform 1 pull-up. Add 1 pullup every minute until you cannot complete the amount given.

Metcon (Time)

2000 Meter Row

07/24/2014

16


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

15min Amrap
8 Power Cleans (205/125)
16 GHD’s

07/23/2014

16


Main – CrossFit

Metcon (Time)

50-35-20
Dumb Bell Thrusters (35/25)
20-35-50
Burpees

07/22/2014

12

Go THOMAS!!!

Go THOMAS!!!

Let’s go Thomas Lynn! We are all cheering for you! We are so proud and excited!!!

Metcon (Time)

5 rds
500m Row
50 Double Unders
400m Run

07/21/2014

10

Happy Birthday Rich! And... Good luck to Rich and Thomas at the Games! We are cheering for you!

Rich and Thomas… we are so proud.

Happy Birthday Rich! And good luck to Rich and Thomas at the Games!

Metcon (AMRAP – Rounds and Reps)

Rich’s 27th Birthday Workout!!!

Amrap 27 mins

7 Power Snatches (185/115)
21 GHD’s
14 Wall Balls

Saturday Open Gym

9


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min amrap:
3 hang cleans (185/115)
6 ring dips
9 box jumps (30/24)
27 double unders

07/18/2014

4

Main – CrossFit

Metcon (Time)

For Time:
21 Deadlifts (315/225)
5 Legless Rope Climbs
15 Deadlifts (315/225)
4 Legless Rope Climbs
9 Deadlifts (315/225)
3 Legless Rope Climbs

Go to Top