WOD

Monday 11/18/24Crossfit:1 1/4 Front Squats x 3 reps rest 2 minutes x 5 sets+For max reps:30 sec- Cal. RowRest 30 sec30 sec- Front Squats (115/80)…

Monday 11/11/24Veteran’s Day Hero WODPartner Hildy100-calorie row75 thrusters, 45-lb barbell50 pull-ups75 wall-ball shots, 20-lb ball100-calorie row Tuesday 11/12/24Crossfit:4 Rounds of:10/8 cal ski12 Prisoner Box Step-ups14…

Monday 11/04/24Crossfit:1-2-3-4-5-6-7-8-9-10Deadlifts 135/952-4-6-8-10-12-14-16-18-20Alt DB Reverse Lunges*run 100m after each set Function:1-2-3-4-5-6-7-8-9-10KB Sumo Deadlift 70/532-4-6-8-10-12-14-16-18-20KB Goblet Reverse Lunges*run 100m after each set; Tuesday 11/05/24Crossfit:Strict HSPU x…

Monday 10/28/24Crossfit & Function:Farmer’s Carry 6x50ft*use farmer’s handles to go as heavy as possible**goal is to not drop handles in 50ft+Crossfit: In 3 minutes, complete:12…

Monday 10/21/24Crossfit:Tempo Back Squat x 3 reps (3 second eccentric)rest 2 minutes x 4 sets+5 Rounds for time:10 Burpees20 Front Squats (75/55)300m run Function:Double KB…

Monday 10/14/24Crossfit:1 Cluster* + 2-3 Thrustersrest 2 minutes x 4 sets+In 3 minutes, complete:12 sit-ups9 back squats (165/115)6 alternating dumbbell snatches (50/35)Max-calorie Ski in remaining…

Monday 10/07/24Crossfit:Box Squat x 4 repsrest 2 minutes x 4 sets+3 Rounds:10 Burpee Pull-ups20/15 Calories Bike Ergrest 2 minutes after each round Function:Heels Elevated Goblet…

Monday 09/30/24CrossfitStrict Pull-up x 5 repsrest 2 minutes x 4 sets+AMRAP 12:15 Wall Ball Shots (20/14 lbs)10 Toes to Bar5 Burpees FunctionSupinated Barbell Row x…

Monday 09/23/24Crossfit:5 rounds for total reps:On a 3 minute clock:25/20 calorie Bike ErgMax deadlifts in the remaining time (225/155) *Controll Bars to the Ground*Rest 3…

Monday 09/16/24Crossfit:Every 3 minutes for 4 sets:5 Front squats+5 rounds::20 Max watts sprint on Bike Erg12 Russian kettlebell swings12 wall-ball shotsrest :90 minutes between sets…