WODs

Friday February 7, 2020


CROSSFIT
Stranger Things
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Assault Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Assault Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Assault Bike

Climb By 3’s Each Round
*Athletes Switch After Completing Full Rounds


Thursday February 6, 2020


CROSSFIT
Muscle Snatch
Build to Moderate Set of 3


Four Square
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
Athletes Build in Weight Over the 5 Rounds


ENDURANCE
Run Pyramid 4/8/16/24/16/8/4 or 2/4/8/16/8/4/2

Wednesday February 5, 2020


CROSSFIT
Arm & Hammer
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)


Tuesday February 4, 2020


CROSSFIT
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups



Bubbles
AMRAP 12:
10 Burpees
25 Double Unders


Monday February 3, 2020


CROSSFIT
Dead Space
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
**Score is SLOWEST of all 5 rounds


Friday January 31, 2020


CROSSFIT
Push Press
Build to a Heavy Set of 3


Cin City
For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”


Thursday January 30, 2020


CROSSFIT
Buckle Up
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row


ENDURANCE
Partner Relays