Jet Lag
WOD 11 . 15 . 19 AMRAP 20 Run 250m 20 DB Snatch 10 box jumps 2 Rope Climbs
Strength DAY
11 . 14 . 19 A. On the 3 minute 5 sets of 5 rep back squat B. On the 2 minute 5 sets of 3 reps Strict press C. on the 2 minute 5 sets of 2 reps split jerk
SATAN’S SOUL CYCLE
11 . 13 . 19 5 x 3 min ROUNDS 15 / 12 calorie bike 6 devils press DB max double unders Rest 3 min
” 2 Face “
WOD 11 . 12 . 19 10 Rounds 3 Clean and Jerk 155 / 105 ODD ROUNDS : 10 toes to bar EVEN ROUNDS : 15 wall balls
Hero WOD “Bert”
WOD 11 . 11 . 19 HOLIDAY HOURS : 830 – 930 CrossFit Group Class 930 – 12 Open GYM 12 – 1 CrossFit Group Class “Bert “ In teams of 2 , split reps as needed , run together : ) 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges […]
20 . 5
11 . 8 . 19
Motion is Lotion
WOD 11 . 7 . 19 EMOM 24 minute 1 : 10 Cal bike minute 2 : 15 KBS minute 3 : 15 situps minute 4 : 10 Thrusters 45 / 35
Sand Castle
WOD 11 . 6 . 19 AMRAP 20 RUN 250 10 toes to bar 5 – 10 – 15 – 20 – 25 – ETC , deadlift 185 / 125
Zombie DT
WOD 11 . 5 . 19 A. BENCH PRESS 5 – 5 – 5 – 5 – 5 B. ZOMBIE DT 5 rounds 12 sumo deadlift high pull 95 / 65 9 hang power snatch 95 / 65 6 OHS 95 / 65
triple scoop
WOD 11. 4 . 19 5 min AMRAP 500m row 30 wallballs max reps: bar muscle ups or pull ups Rest 1 : 1 Repeat for 3 sets score total reps for each round