CROSSFIT WODS

8.15.18

Gymnastics: 3 Rounds: 10 Hollow Rocks 15 Tuck Crunches 10 Beat Swings 15 Supermans   Metcon: 21-18-15-12-9 Front Squats (95#/65#) Ring Rows  Burpee Slam Balls *50 Sit-ups after each...
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8.14.18

3 Rounds: 10 Banana Rolls 30″ Wall Hold 30″ Hollow Hold 10 False Grip Ring Rows 21-15-9-6-9-15-21: Sumo Deadlift High Pull (75#/55#) Box Jumps Toes to Bar...
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8.13.18

Buy In: 657 Meter Row 600 Meter Run 1 Mile Air Dyne Then: 8 Rounds: 18 KB Goblet Squats 15 KB Deadlifts 12 KB Russian Twists (Each) 9 KB Cleans 6 KB...
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7.30.18

Gymnastics: 3 Rounds: 30″ Handstand Hold 30″ Hollow Hold 30″ Ring or Box Hold 30″ Plank Hold on Toes Metcon: 3 Rounds: 5 Bar Muscle-ups  10 Pistols (Each Side) 15 Weighted Abmat Sit-ups 100 Meter Farmer Cary...
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7.17.18

GMYNASTICS: Gymanastics: Tabata (4 Rounds) Hollow Rocks Tuck Crunches Bar Hold Superman Hold METCON: 8 Rounds for time: 13 Deadlifts (185#/125#) 17 Wall Balls 400 Meter...
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7.16.18

GYMNASTICS: 4 Rounds for Quality: 30″ Handstand Hold 30″ Hollow Hold 30″ Ring or Box Hold 30″ Plank Hold (w/pointed toes) METCON: AMRAP IN 20 MIN.: 21/18 Calorie Row 15 Chin-ups 9 Ground to Overhead (205/135...
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8.13.18

GYMNASTICS: Gymnastics 3 Rounds: 10 Strict Hollow Hold Pull-ups 10 Dips 10 Push-ups **Goal is slow and controlled through all movements. 3″” down & 3″” up, Maintain hollow hold METCON: AMRAP in 20 minutes of: 500 Meter Row 20 Medball Clean...
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7.6.18

GYMNASTICS: 3 Rounds: 10 Strict Hollow Hold Pull-ups 10 Dips 10 Push-ups **Goal is slow and controlled through all movements. 3″ down & 3″ up, Maintain hollow hold METCON: 50-40-30-20-10: DB Snatch (Total) 50 Walking Lunges w/ DB Overhead...
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7.5.18

“Crazy Karen” For Time: 400 Meter Run 150 Wall Balls *At the top of each minute do 5 burpees 400 Meter...
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7.3.18

GYMNASTICS: Tabata (6 Rounds)(20″,10″) Hollow Rocks Plank Hold Bar Hold Superman Hold METCON: 21-15-9-6-3 Hang Power Snatches (115#/80#) (95#/65#) Plated...
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