180623 WOD
Saturday, June 23, 2018 CROSSFIT WOD: “Roped In” For Time: 50/35 Calorie Row 600 Meter Hill Run 30 Power Snatches (115/80) 600 Meter Hill Run 5 Rope Climbs PROWESS LITE 3 Rounds, For Time: 800m Run 40 Sit-Ups 20 KB Swings 2 Wall Walks
180622 WOD
Friday, June 22, 2018 CROSSFIT WOD: “Bumpy Ride” In Teams of 3, AMRAP 25: 9/6 Calorie Assault Bike 6 Burpees Over Wreck Bag 100 Meter Wreck Bag Run PROWESS LITE EMOM21: 1: 12/10 Cal Assault Bike 2: 10 Chin-Ups (Supinated) 3: 20 DB Push Press
180621 WOD
Thursday, June 21, 2018 CROSSFIT WOD: “Mani-Pedi” On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans WEIGHTLIFTING Pause Snatch + Snatch 5 Sets Building Focus: Lats Engaged Extend Vertically PROWESS LITE Every 5 minutes for 30 minutes (6 Sets): 750m Row 20 Double KB Deadlifts
180620 WOD
Wednesday, June 20, 2018 CROSSFIT WOD: STRENGTH Push Press Build to Heavy Set of 5 “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35) MOBILITY Squat BOTTOM POSITION PROWESS LITE “Wheels” 4 Rounds, For Time: 400m Run 30 Double Unders -Rest 5:00- Run 1…
180619 WOD
Tuesday, June 19, 2018 CROSSFIT WOD: “Jelly Belly” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185) WEIGHTLIFTING Clean Complex Power Clean + Squat Clean + Split Jerk 5 Sets, Building PROWESS LITE Every 90 seconds, for 18 min (3 Sets of each): S1: Assault Bike S2: Hollow Rocks S3: Sled Push…
180618 WOD
Monday, June 18, 2018 CROSSFIT WOD: “Cindy” AMRAP20: 5 Pull-Ups 10 Push-Ups 15 Squats PROWESS LITE “Shoot Your Shot” 20 Wall Ball Shots 200m Double KB Farmers Carry 30 Wall Ball Shots 200m Double KB Farmers Carry 40 Wall Ball Shots 200m Double KB Farmers Carry
180617 WOD
Sunday, June 17, 2018 CROSSFIT WOD: “Recess” AMRAP 10: 3-6-9-12. . . Assault Bike Calories Kettlebell Swings (53/35) PROWESS LITE 3 Rounds: 200m Run 20 Ring Rows 400m Run 1:00 Weighted Plank (45/35)
180616 WOD
Saturday, June 16, 2018 CROSSFIT WOD: “Team 10k Row” Teams of 3 For Time: 10,000 Meter Row PROWESS LITE Partner Workout! On a 20-minute clock, for max reps each round: From 0:00-5:00: Row 500m then Max Box Jumps From 5:00-10:00, Row 500m then Max Dips From 10:00-15:00, Row 500m then Max Box Jumps From 15:00-20:00,…
180615 WOD
Friday, June 15, 2018 CROSSFIT WOD: Hang Power Clean Heavy Set of 2 then . . “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) PROWESS LITE “Spinning Wild” 40/35 Cal Assault Bike 30 Double Unders 20 Sit-Ups 30/25 Cal Assault Bike 30 Double Unders 20 Sit-Ups 20/15 Cal…
180614 WOD
Thursday, June 14, 2018 CROSSFIT WOD: For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Calorie Assault Bike 50′ Front Rack Wreck Bag Walking Lunge (50/35) WEIGHTLIFTING 5 Sets, Building Power Snatch + Snatch Focus: Stay Long Violent Extension Push Up on Bar PROWESS LITE 2 Rounds: 1000m Run 20/Side SA DB Shoulder to…