Monday: WOD: ASTHMA ATTACK 3 RUNS THEN 21 STOH/TTB 2 RUNS THEN 15 STOH/TTB 1 RUN THEN 9 STOH/TTB Rest 2 Min then 8 Min AMRAP 10 pistols, 2 mu, 1 rope climb Tuesday: WOD: 6’S Cash In: 800 M Run then 2 WALL CLIMBS 10 M OH LUNGE 6 DL 6 BAR FACING BURPEES › Read more
Monday: WOD: Every 2 Min : Deadlifts: 5 Unbroken (5 Sets) WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Every 2 Min : 5 Unbroken Shoulder Press (5 Sets) WOD: 3 Thrusters 3 Burpee over bar › Read more
Monday: WOD: “MOCROSSFIT” 250m Row 10 Push Press (115/75) 10 BackSquats (115/75) 200m Run 20 Situps 10 Hang Cleans (115/75) 3R4T Tuesday: WOD: EMOM 10 Min : Deadlift and Plate Lunges WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday: WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : › Read more
Monday: WOD: 5 ROUNDS FOR REPS 1 MIN MAX CALORIE ROW 1MIN BURPEES, DEADLIFTS, BURPEES, WALLBALLS, BURPEES Tuesday: STRENGTH: BACK SQUAT WOD: 12 MIN AMRAP 2 HSPU, 2 TTB IINCREASE BY 2 EACH ROUND Wednesday: WOD: 5 ROUNDS OF CINDY (PULL UP, PUSH UP, SQUATS) 3 ROUNDS OF DT (DEADLIFTS, HANG CLEANS, PUSH JERK ROW › Read more
Monday: WOD: Buy in: 200M Run Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Cash Out: 200M Run Tuesday: WOD: 1min Row: Men’s 275m / Women’s 235m 1min Burpees and Pistols until 50 burpees and 50 Pistols are completed Wednesday: LAST CLASS TODAY WILL BE AT 5:30 PM WOD: “Glenn” › Read more
Monday: WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday: WOD: Strength: Thrusters/Box Jumps …then… Row Relay Row 250M 25m oh plate lunge: Men’s 45# / Women’s 25# 4R4T Wednesday: WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit Ups › Read more
Monday: WOD: “Oblivious” 5 Squat Cleans 20 KBS/200m run/2 rope climbs 20 min AMRAP Tuesday: WOD: “Sally UP!” Backsquat FUN! HSPU/STRICT PULLUP WORK ROWING AND RUNNING Wednesday: WOD: “Sweet Sixteen” 200 Single Unders 16 WB: Men’s 20# / Women’s 14# 16 Pull Ups 16 Sit Ups 5R4T Thursday: WOD: AMBAP/AMMAP as many burpees as possible › Read more
Monday: WOD: “Diane” Tabata Double unders; EMOM 8 Min Bench Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday: WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Run 1 mile or 2k Row for time… Wednesday: WOD: 10 KBS: Men’s 50# / › Read more
Monday: WOD: BUY IN: 400M Run; 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T CASH OUT: 10 HSPU UNBROKEN Tuesday: WOD: Strength: EMOM 6 Min: Front Squats/Turkish Get Ups 10DB SNATCH; 25 Situps 20 GOBLET SQUATS/60 DOUBLE UNDERS 3R4T Wednesday: WOD: “BEYONCE” 7 Burpees › Read more
Monday: WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Tuesday: WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s 24″ 200M Run 3R4T Wednesday: › Read more

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CrossFit Journal: The Performance-Based Lifestyle Resource
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