Category Archives: CrossFit

Wednesday CrossFit

Reverse Tabata Squat (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Squat @65%
x8
Reverse Tabata Dead Lift (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Dead Lift @65%
x8
Reverse Tabata Push Press (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Push Press @65%
x8

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
50m Run
2 Clean & Jerks @60%
25 D/Us

+2 C&J after each round

Monday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Deadlift (10m Find Heavy Single )
Metcon (Time)
For Time
15 Ring Dips
15 HSPU
30 Air Squats
x3

Weekend Warriors
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (Time)
For Time
In Any Oder
50 Front Squats 45#/30#
50 Push Press
50 Power C&J
50 Wall Ball 20#/14#
50 Box Jump 24"/20"
50 Push Ups
50 OH Lunge
50 Slam Ball 40#/25#
50 GHD Sit Ups

20m Time Cap

Friday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Thursday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Push Press (3, 3, 3, 3, 3)
5 Strict Pull Ups btwn set
Metcon (AMRAP – Rounds)
EMOM 7m
7 Deadlift 275#/195#
3 Push Ups

Wednesday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (Time)
100 D/Us
85 Back Squats 95#/65#
60 Push Ups
45 Power Snatch
45 Sit Ups
30 Front Squats
15 Burpee Over Bar

Tuesday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Back Squat (3, 3, 2, 2, 1 Start @76% 1RM )
Metcon (AMRAP – Reps)
2m Each
HSPU
Box Jump
Body Row
Slam Ball

Monday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
5 Kipping Pull Up+T2B
32′ DB Front Rack Lunge
10 DB Thrusters 50#/35#
DB F R Lunge

Weekend Warriors
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.