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WOD

11
Dec

Tuesday Dec. 11

CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15...
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10
Dec

Monday Dec. 10

CrossFit: E 3 min x 15min: Back squat 5-5-5-5-5 reps B. Tabata 20x10x8: bicycle crunches   Longevity:  E 3 min x 15min: Back squat 5-5-5-5-5...
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7
Dec

Friday, December 7

CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
5
Dec

Wednesday, December 5

CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups
4
Dec

Tuesday, December 4

CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
3
Dec

Monday, December 3

CrossFit A) AMRAP 5 min: Burpee Box Jump Overs B) E1min for 9 min: 10 Ring Rows 12 Reverse Snow Angels Hollow Hold, 45 seconds
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