“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
Archive for the ‘WOD’ Category
Strength:
Power Snatch
Build to a Heavy set of 5
-Then-
“Play Ball”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
“Crash Course”
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Med Ball Cleans (20/14)
Strength:
Back Squats
3×5
-Then-
“Freddy Krueger”
21-15-9:
Kettlebell Swings (70/53)
Burpees
“Sweat Buckets”
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike
Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike
“Rollins No More”
“Rollins No More”
3 Rds
12 Power Cleans
15 Box Jumps
20 Burpees
18 Toes to Bar
30 Double Under
Christmas Party @ 6pm!!!
Bring your friends and family!
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
“Frogger”
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles
Don’t forget that Friday is Vette City Crossfit Party @ 6pm
We will be doing a partner WOD for anyone so bring friends and family.
See you there!
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike or Row
Score is Slowest Round
