Archive for the ‘CrossFit Trainers’ Category

Monday 9/11/17

Posted: 09/10/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Always Remembered”

Teams of 2:

2001 Meter Row Buy-In

4 rounds:

9 rope climbs

11 Bear Complexes (135/95)

2977 Meter Row Cash-Out

 

Saturday 9/9/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Kettle bells for kids”

AMRAP 9:

9 KBS (53/35)

9 burpees

9 KBS (53/35)

9 box jumps (24/20)

*click here to learn more about this charity and how you can make a difference!

Friday 9/8/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Snake Bite”

21-15-9

squat snatches (95/65)

chest to bar pull-ups

(other options will be provided during class)

Thursday 9/7/16

Posted: 09/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Skid Row”

With A Partner:

Row 2k

Carry (70/50) 1 mile

Row 2k

 

Wednesday 9/6/17

Posted: 09/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Frank The Tank”

AMRAP 5 min, rest 5 min

50 wall ball buy in

12 dead lifts (185/135)

12 lateral barbell burpees

AMRAP 5 min, rest 5 min

35 wall ball buy in

9 dead lifts (225/155)

9 lateral barbell burpees

AMRAP 5 min, rest 5 min

20 wall ball buy in

6 dead lifts (275/185)

6 lateral barbell burpees

Tuesday 9/5/17

Posted: 09/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Cement Mixer”

every 3 minutes for 7 rounds:

run 400m

12 toes to bar

Friday 9/1/17

Posted: 08/31/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Hot Tamale” 

For Time:

90 cal row

25 burpees

20 clean and jerks (115/80)

Thursday 8/31/17

Posted: 08/30/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Walking Dead”

AMRAP in 15 minutes of:

60 double unders

150′ walking lunge

15 deadlifts (225/155)

Wednesday 8/30/17

Posted: 08/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Strict Lynne”

5 rounds

max reps body weight bench press

max reps strict pull-ups

*rest 3 minutes between rounds

Tuesday 8/29/17

Posted: 08/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“All Fours”

With A Partner :

AMRAP 4 min

run 400m

20 burpees

max power snatch (75/55)

4 min rest (partner goes)

AMRAP 4 min

run 400m

15 burpees

max power snatch (95/65)

4 min rest (pertner goes)

AMRAP 4 min

run 400m

10 burpees

max power snatch (115/80)

(partner goes)