WOD: 8/11/18
“Triplet Murph”
Row 2k
120 Pull-ups
240 Push-ups
360 Air Squats
Row 2k
*Teams of 3, two people may work at a time for gymnastics movements.
WOD: 8/10/18
Deadlift 2-4-6-8-10 reps
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Box Jump Over, 24”/20”
Broad Jump
WOD: 8/09/18
4 rounds EFT:
20 Thrusters, 95/65-lbs.
200m Farmer’s Carry, 50/35-lb DBs.
WOD: 8/08/18
“Terrible Two’s”
22 minute AMRAP of:
2 Muscle-ups
12 Wall-balls, 20/14-lbs.
12 KB Swings, 53/25-lbs.
*Every minute on the minute you must complete 25 double-unders.
This workout is a blast from the past, it is an old Birthday workout that was made for Kelly and Sean years ago. Enjoy!
WOD: 8/07/18
8 rounds for time of
4 Power Cleans, 205/145-lbs.
8 Strict Handstand Push-ups
12 Toes to Bar
Joey Kimdon is bringing home the Bronze metal from the CrossFit Games!!!!
WOD: 8/06/18
25 minute AMRAP of:
Run 400m
Row 500m
25 Burpees*
WOD: 8/05/18
Stations:
5 rounds of 1 minute at each Station:
Dumbbell Snatches
Burpee Pull-ups
Front Squats, 45/35-lbs.
Kettlebell Swings
Rest 1 minute
WOD: 8/04/18
Cindy’s Row-a-thon
Teams of 3
40 minute AMRAP of:
Row Max Distance
Max rounds of Cindy
*1 Partner Rows, 1 Partner Rests, and 1 Partner Completes rounds of Cindy.
*Switch every 2 rounds of Cindy.
WOD: 8/03/18
30 minute AMRAP of:
Run 800m
30 Wall-balls, 20/14-lbs.
15 Toes to Bar
WOD: 8/02/18
5 rounds Each for Time:
Row 250m
10 Single-Arm DB Push Press, Right
5 Burpee Box Jump Overs, 24”/20”
10 Single-Arm DB Push Press, Left
5 Burpee Box Jump Overs, 24”/20”
Rest as needed between rounds.
*Push Press as heavy as possible.