Category: Daily WOD

Technique WOD
toes to bar

Metcon
5 Rounds For Time 6 Deadlift 120/80
12 single arm KB thruster 20/12
18 Toes to bar

Finisher
Max effort plank
3min

Olympic Lifting
Power snatch t&g
5-5-5-5-5

Strength
Strict chest to bar pull up
3×5

Metcon
For Time
Assault Bike 30/25
30 burpee
30 pull up
30 wall ball squat clean 10/6

Olympic Lifting
Snatch balance
5-5-5-5-5

WODs will not be released until the morning at the gym. All WODs will be fun!!!

 

Mega points are up for grabs!!

 

Points will also be awarded for best dressed individual and best dressed team

CrossFit

25min AMRAP
400m run
1 rope climb

Add all rounds for your team members for total rounds. Team with the most rounds wins

CrossFit day 4

Partner WOD
AMRAP 25min
30 Thruster 30/20
20 Toe to bar

Add all rounds for your team members for total rounds. Team with the most rounds wins

Mobility/ROM WOD
50 points per team member for participation

 

CrossFit

3 RM Deadlift

3RM Strict press

Conditioning

1min ME cal assault bike

Combine both Deadlift, strict press, assualt cal and also all members of your team for a total amount of weight lifted and cals

Olympic Lifting
OHS
3-3-3-3-3

CrossFit Day 2

Cindy
20min AMRAP
5 pull up
10 push up
15 Air squats

Add all rounds for your team members for total rounds. team with the most rounds wins

Olympic Lifting
Clean T&G
5RM

CrossFit

10 RM Bench Press
+
10 RM Back Squat

Conditioning

ME Burpee 2min

Combine both bench press, Back squat, Burpees and also all members of your team for a total amount of weight lifted + reps

Olympic Lifting
Snatch T&G
3RM

Metcon
3 Rounds For Time
Run 800m
50 Double under
30 burpee
20 pull up

Metcon (Sprint)

For Time
Assault Calories 35/25
50 Wall ball 10/6
40 KB swing 32/24

Strength
Back Squat
1-1-1-1-1

Metcon
AMRAP 12min
15 pull up
20m Single arm Overhead walking KB lunge 20/14

 

5:30pm

Mobility/ROM WOD

Nancy
5 Rounds (20min cap)
400m run
15 Overhead Squat 42.5/30

 

Olympic Lifting
Overhead Squat
1-1-1-1-1