WOD

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21
Jun

The Titanic

Main – CrossFit Rowling heads (No Measure) 5 RDS row 5 kcal’s 10 Thrusters 45/35 *perform as EMOM if class size permits* Metcon (Time) 30...
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20
Jun

Fancy Feast

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups...
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19
Jun

Pec-er Up

Main – CrossFit Mini Cindy (No Measure) 5 rds of Cindy1 RD EMOM Bench Press (15 min to find max DBL) Bent Over Row (3*8...
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18
Jun

Monster Mash

Main – CrossFit Burpee/BJ/WB (No Measure) EMOM 8 3 burpees 5 Box Jumps 24/20″ 7 Wall balls 20/14 Metcon (Time) With a partner complete: 200...
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17
Jun

Bubble Butt

Main – CrossFit LUNGE/WORM (No Measure) 3 RDS NOT FOR TIME 1) WALKING LUNGE LENGTH OF BOX 2) INCHWORM LENGTH OF BOX Back Squat (15...
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16
Jun

Doc Octagon

Main – CrossFit DB SNATCH/PU (No Measure) EMOM 6 10 ALT DB SNATCH 40/20 5 PULL-UP/JUMPING PU Metcon (AMRAP – Rounds and Reps) 10 min;...
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14
Jun

Jumping Rope

Main – CrossFit Plyo-cide (No Measure) 10-8-6-4-2 burpee broad jump jump lunge plyo push-up Metcon (Time) 200 jump lunges *EMOM 1 rope climb