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
Monday 200622
POSTED DATE: MONDAY, JUNE 22ND 2020
NEWS
CrossFit
WOD: Sweet Sixteen
16 min AMRAP
RX
100 meter Farmer Carry 50/35’s
15 T2B
20 Deadlifts 95/65
FITNESS
100 meter Farmer Carry 35/25’s
15 Toes to Target
20 Deadlifts 85/55
SWEAT
100 meter Farmer Carry 25/18’s
15 Hangin Knee Raises/Abmat Situps
20 Deadlifts 75/45
MOfit
WOD “ Gone with the wind” 18 Min Amrap
20/15 Cal Bike
20 Deadlifts
30 Abmat Situps
400 Meter Row
Saturday 200620
POSTED DATE: SATURDAY, JUNE 20TH 2020
NEWS
CrossFit
WOD “Lactaid” 20 Min Amrap
10 Air Squats, 30 D.U , 200 Meter Run
20 Air Squats, 30 D.U , 200 Meter Run
30 Air Squats, 30 D.U , 200 Meter Run
Continue to add (10) Squats per Round
Friday 200619
POSTED DATE: FRIDAY, JUNE 19TH 2020
NEWS
CrossFit
WOD “ Opposite Day” 24 Min Cap
RX
25-15-5
Devils Press (50/35)
Push ups
Directly to ….
5-15-25
Alt D.B Hang C& J (50/35)
Cal Row
FITNESS
25-15-5
Devils Press (35/20)
Push ups
Directly to ….
5-15-25
Alt D.B Hang C& J
(35/20)
Cal Row
SWEAT
25-15-5
Devils Press (25/15)
Push ups
Directly to ….
5-15-25
Alt D.B Hang C& J
(25/15)
Cal Row
MOfit
WOD “ Oh Snap”
30-20-10
Alt D.B Power Snatch
Push Ups
-50 Cal Bike-
10-20-30
1 Arm D.B Hang Clean & Jerk
Cal Row
Thursday 200618
POSTED DATE: THURSDAY, JUNE 18TH 2020
NEWS
CrossFit
WOD “ Farmhand” 22 Min Cap
RX/FITNESS : 5 RFT
25 Reverse Lunges
200 Meter 1- Arm Farmer Carry 50/35
30 Abmat Situps
SWEAT : 5 RFT
15 Reverse Lunges
200 M 1- Arm Farmer Carry 35/25
20 Abmat Situps
MOfit
WOD “ Old McDonlad” 22 Min Amrap
20 Reverse Lunges
200 M 1- Arm Farmer Carry
30 Abmat Situps
400 M Run/ Row