Oh yay!! We are RUNNING! MetCon/Cardio “Helen” 3 RFT 400m Run 21 AmSw (24/16) 12 Pullup R = 2:30, Sw = 1:30, PU = 1min Optional BuyOut “Bring It On Up”
CrossFit-190417
#wednesday
CrossFit-190410
Death By and Assault Bike in the same sentence….seems fitting. Cardio Death by Cal AAB *Men = 2’s *Women = 1’s Optional BuyOut “Midline Giant”
CrossFit-190320
Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »
CrossFit-190313
WED-nesday is always a good day for some booty gains! #lunge #everythreeminutes Cardio For Time 200/140 Cal Bike *E3MOM = Ascending ladder of strict pullups & goblet reverse lunges (35/25) *Can be KB/DB *Start at 1ea, then 2 ea,… Read more »
CrossFit-190306
The upside down is a fun place to be. Strength/MetCon 3 RFT 21 DB Box Stepup on 20” (50/35) 15 Strict HSPU 9 Strict Pullup *Very strict on foot position for RR/PRR SU = 1min, HSPU = 1:30, PU… Read more »
CrossFit-190227
All the reps of all the things! MetCon/Cardio 3 RFR -0:00-2:30- 500m Row ME DU -2:30-5:00- 10 PCl (135/95) 10 FSQ (135/95) ME Burpees 5min Rest Optional BuyOut “ScapJacked v3”
CrossFit-190220
Just remember last week when we all said “that’s it?” when the assault bike was involved. Cardio 8 Rounds 30sec Mod Bike 15sec Slow Bike 15sec Fast Bike 2min Rest *Score = total calories completed Optional BuyOut “Evil Bear”
CrossFit-190206
Stay snatchy my friends! MetCon AMRAP 8 10 PSn (95/65) 10 Burpees 2min Rest AMRAP 4 5 PSn (95/65) 5 Burpees *2 separate scores Optional BuyOut “ScapJacked v2”
Today's WOD
CrossFit-190420
Come for the WOD stay for the Yoga!
Strength/MetCon
AMRAP 15
3 Rope Climb (15’)
10 FSq (185/130)*
10 DL (185/130)
*From the floor
**P1 = 30 Pushup, P2 = working through RC, FSq, DL
*Score = rounds + reps of RC, FSq, DL
Optional BuyOut
“Ab Assault”
Posted in Workout of the Day
Tagged #frontsquat, #ropeclimbs, #Saturday, #workoutoftheday, #yogaafter, crossfit, deadlift, hwpo, ihcf, wod
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