CrossFit WOD, December 20, 2018

By | WOD
Russian Tea Cake

Calorie Row 20:40 x 6 Minutes (6 Rounds for reps)
20 seconds Max Effort
40 seconds Rest
Russian Tea Cake (AMRAP – Rounds and Reps)
22 Min AMRAP

250M Row
65 ft Walking Lunges
50 DU’s
15 Pull-ups

CrossFit WOD, December 19, 2018

By | WOD
Traditional Sugar

Handstand Walk 20:40 x 6 minutes (6 Rounds for reps)
20 seconds max effort
40 seconds rest
Traditional Sugar (Time)
3 Rds

20 foot Handstand Walk
24 DB Russian Twists 50/35
28 SA Alt Bent Over DB Row

CrossFit WOD, December 17, 2018

By | WOD
Snickerdoodles

Box Jumps 20:40 x 6 Minutes (6 Rounds for reps)
20 Seconds Max Effort
40 Seconds Rest

24/20

Snickerdoodles (AMRAP – Rounds)
EMOM x 15 Minutes

Min 1: 9 Burpee Box Jumps
Min 2: 12 Push Jerk 115/85
Min 3: 30 sec Push Up Plank (1/2 down)

Come Join Us! Your First Class Is FREE! Click the Link to Sign Up Today!