Saturday 200627
POSTED DATE: SATURDAY, JUNE 27TH 2020
NEWS
CrossFit
WOD “WEDDING MARCH” For Time ( 32 Min Cap)
RX /FITNESS: For Time
50 Burpees
1 Mile Run
75 Hang Power Snatches 65/45, 55/35
1 Mile Run
30 Reverse Lunges
SWEAT: For Time
30 Burpees
800 M Run
50 Hang Power Snatches 45/25
800 M Run
20 Reverse Lunges or Box Step ups
Friday 200626
POSTED DATE: FRIDAY, JUNE 26TH 2020
NEWS
CrossFit
For Time
100 D.U/150 S.U
21 Strict Pull Ups
21 Sqt Cleans
75 D.U. /115 S.U
15 Strict Pull Ups
15 Sqt Cleans
50 D.U/ 75 S.U
9 Strict Pull Ups
9 Sqt Cleans
B.B Weights
RX- 135/95
Fit- 115/75
Sweat 95/65
MOfit
WOD “ DOUBLE TROUBLE” 20 Min Amrap
100 D.U / 150 Singles
21 Cal Row
21 Thrusters
75 D.U/ 115 Singles
15 Cal Row
15 Thrusters
50 D.U/ 75 Singles
9 Cal Row
9 Thrusters
If you complete the 9 thrusters and still have time left start back up the ladder.
Thursday 200625
POSTED DATE: THURSDAY, JUNE 25TH 2020
NEWS
CrossFit
WOD: “ Sleepy Hollow” Tabata Intervals 8 Rounds 20 sec on 10 sec off
Complete all 8 rounds before advancing to the next station.
Station 1: Cal Bike
Station 2: Strict Press 75/55, 65/45 45/35
Station 3: Hollow Hold
Station 4: Push Ups
MOfit
Same as CrossFit
Wednesday 200624
POSTED DATE: WEDNESDAY, JUNE 24TH 2020
NEWS
CrossFit
WOD: “ Fight Gone REAL Bad” 3 Rounds for Reps
RX/FIT/SWEAT
1 Minute Wallballs 20/14, 14/10, 10/8
1 Minute Power Cleans 75/55, 65/45, 45/35
1 Minute Box Jumps 20”
1 Minute Push Press ( Same as P.C)
1 Minute Cal Row
1 Minute Rest
MOfit
Same as CrossFit
Tuesday 200623
POSTED DATE: TUESDAY, JUNE 23RD 2020
NEWS
CrossFit
WOD: Quarter Zip 25 Min AMRAP
RX
400 M Run
6 Strict Pull Ups
8 K.B Swings 70/53
12 K.B Reverse Lunges
FITNESS
400 M Run
6 Strict Banded Pull Ups
8 K.B Swings 53/35
12 K.B Reverse Lunges
SWEAT
400 M Run
12 Ring Rows or Bent Over Rows
8 K.B Swings 70/53
12 Reverse Lunges ( no weight)
MOfit
WOD “ Quarter Zip” 25 Min Amrap
400 M Run
12 Pull Ups
16 K.B Swings
20 Goblet Reverse Lunges