WOD
Weighted Pull Ups
1-1-1-1-1
Met Con
5 Rounds
200 m run
20 Squats
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“Late Crew”
WOD
5 Stations
1. 400m Run/Wallball Shots
2. 400 m Run/ KB Swings
3. 400m Run/Sit Ups
4. 400m Run/Squat Cleans
5. 400m Run/ Pull Ups
Teams of 2. One member runs while other member does station work. Score equals total number of reps.
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WOD
DB Bear Complex
AMARP in 10 minutes
5 DB Deadlift
5 DB Squat Cleans
5 DB Push Press
“Flat Tire Wheel Barrel”
10 Box Jumps
10 Push Ups
5 Burpees
Load Wheel Barrel
50 m Partner WB Push
400 m Run
WOD
5 Rounds
12 Hang Power Cleans
12 Dips
Welcome Jake!
WOD
500 m Row
50 Box Jumps
50 Wall Shots
50 SDHP
Welcome Stacy, Perla and Jim!
WOD
5 Rounds
400 m Run
10 Push Ups
10 Pull Ups
“Late Crew”
“Jackie”
1000m Row
50 Thrusters
30 Pull Ups
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Welcome John!
WOD
5 Rounds
12 Thrusters
12 Pull Ups
WOD
Push Press 1-1-1-1-1
Met Con
Max Double Unders 90 seconds
Max Sit Ups 90 seconds
Max Double Unders 1 minute
Max Sit Ups 1 minute
Max Double Unders 30 secs
Max Sit Ups 30 secs
“Late Crew”
“Helen”
3 Rounds
400 m Run
KB Swings 21
Pull Ups 12
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WOD
5 Rounds
100 m Sprint
10 Lunges each leg
10 Slam Balls
10 Push Press
Welcome Kelly from CrossFit Vero Beach and thanks for coming in and playing!
WOD
9-15-21
KB Swings
Pull Ups
Push Ups
WOD
Deadlift Tap Out
Add weight and do sets of 3 until form breaks down.
