Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, June 12, 2017

by

MONDAY

CrossFit Hardcore Warm-up
Metcon (Time)
CASH IN
50 SIT UPS

50 THRUSTERS 35/45
400 MT RUN
40 THRUSTERS 65/95
400 MT RUN
50PUSH PRESS 65/95
200 MT RUN
40 FRONT SQUATS 35/45
200 MT RUN

CASH OUT 50 SIT UPS

CrossFit WOD, June 3, 2017

by

GRAB A PARTNER! SATURDAY

Metcon (Time)
PARTNER WOD
3 RDS EACH (RELAY STYLE)
PARTNER 1-RUN 100 MT
PARTNER 2- 15 AIR SQUATS

THEN
80- POWER SNATCHES 65/95
80- BACK SQUATS
400 MT RUN TOGETHER
40-BURPEES OVER PARTNER
40-TOES TO BAR
400 MT RUN TOGETHER

CrossFit Hardcore Warm-up

CrossFit WOD, June 2, 2017

by

HAPPY 36 BIRTHDAY KYLE AKA MIKYLE

Metcon (Time)
3 RDS
3 BAR MU ( 3 PULL UPS+ 3 PUSH UPS)
36 DUBS

6 RDS
12- PUSH JERS 65/95
12- RENEGADE ROWS (TOTAL)
12-KB SWINGS 35/55

CrossFit Hardcore Warm-up