• CrossFit to the Core

1/18/21 Monday's WOD

A) For Time

In teams of 2:

-2000m/1600m Row (alternate every 250m/200m)

w/non-rowing partner in wall sit

Then,

-10 Alternating Rounds of

5 Push-ups

7 Pull-ups

10 Air Squats

Then,

-2000m/1600m Row (alternate every 250m/200m)

w/non-rowing partner in wall sit


B) Medball Complex


42 views1 comment

Recent Posts

See All

10/25/21 Monday's WOD

A) 4 Rounds For Time (13 min cap): 50-ft. Overhead Walking Lunge (95/65#) 25 GHD Sit-ups B) Accumulate: 1:00 Frog Stretch 1:00 Banded Shoulder Stretch / Side

10/22/21 Friday's WOD

A) On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean - Rest 2:00 From 6:00 - 10:00: AMRAP 4: Bar Muscle-ups - Rest 2:00 From 12:00 - 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses

10/21/21 Thursday's WOD

A) For Time (18 min cap): 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”) B) Accumulate: 1:00 Calf Stretch / Side 1:00 Lacrosse Ball