wod

Friday – January 03, 2020

Metcon: “Speedo”
Teams of 3 – 20 Minute Amrap:
300m Row
20 Double Unders
10 Thrusters (65/45)

Complete a full round, then switch


Thursday – January 02, 2020

Strength: Romanian Deadlift
Build to a moderate set of 6

Metcon: “Cheaper by the dozen”
12 Minute Amrap:
3 Deadlifts (205/145)
3 Toes to bar
6 Deadlifts (205/145)
6 Toes To Bar

Continue by 3’s until cap


Wednesday – January 01, 2020

Metcon: “Home Alone 2”
5 Rounds:
20 Goblet Squats (50/35)
20 Lateral Burpee over DB
20m DB walking lunge (50/35)


Tuesday – December 31, 2019

Metcon: “Aleve”
For Time:
Buy In: 30 by 10m shuttle sprint

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-out: 30 by 10m shuttle sprint


Monday – December 30, 2019

Metcon: “Fight or Flight”
20 Minute Amrap:
20 Wall Balls (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row


Friday – December 27, 2019

Metcon: “Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Chest To Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)


Thursday – December 26, 2019

Metcon: “Punching Bag”
5 Rounds- 3 min amrap:
10 Power Cleans (95/65)
20 Double Unders
10 Front rack reverse lunges (95/65)
20 Double unders

Rest 1:00 between rounds


Wednesday – December 25, 2019

GYM CLOSED

Merry Christmas 🎄


Tuesday – December 24, 2019

Metcon: “12 Days of CrossFit”
For Time:
1 Thruster (125/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes To Bar
6 Box Jumps (24/20)
7 Hand release push-ups
8 reverse lunges
9 kettlebell swings (53/35)
10 abmat sit-ups
11 wall balls (20/14)
12 push jerks (135/95)


Monday – December 23, 2019

Metcon: “Dopamine”
Every 5:00 for 25:00
20/14 Calorie Row
20 by 10m shuttle sprint
40 Air Squats


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