Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, February 8, 2019

by

FRIDAY

Warm-up
Metcon (Time)
SLED PULL RELAY 3 X 50 MT 45/90

WOD

3 RDS
2 BAR MU
10 DEVIL PRESSES 20/30
15/20 CAL ON THE BIKE

3 RDS
2 BAR MU
10 DB STEP OVER THE BOX
15/20 CAL ON THE ROWER

RX + RING MU

CrossFit WOD, February 7, 2019

by

THURSDAY

Warm-up
Metcon (Time)

WOD
2 RDS
10 SQUAT CLEANS 85/115
10 D/L
200 MT RUN

2 RDS
10 POWER CLEANS 95/135
10D/L
400 MT RUN

2 RDS
HANG SQUAT CLEAN 105/155
10D/L
200 MT RUN

CrossFit WOD, February 6, 2019

by

WED

Warm-up
Metcon (Time)
CORE !
EMOM X6
MIN1- 10V-UPS
MIN2-20 HOLLOW ROCKS
MIN 3-30 SCISSOR KICKS

WOD
10-9-8-7-6-5-4-3-2-1
HANG POWER SNATCHES
TOES TO BAR
HSPU

RX 65/95
RX+ 95/135

CrossFit WOD, February 5, 2019

by

TUESDAY EWOD +WOD OF THE DAY

Metcon (AMRAP – Reps)
WITH A PARTNER! 2 MIN REST IN BETWEEN RDS

6 MINS
ROW/DUBS
SWITCH EVERY 15/ 20 CAL
COUNT TOTAL DUBS+ CAL

6 MIN
BIKE/BURPEES
SWITCH EVERY 10/15 CAL
COUNT TOTAL BURPEES + CAL

6MIN
100 MT/ BOX JUMPS
SWITCH AFTER EACH RUN
COUNT TOTAL BOX JUMPS+RUN
RUN=1

3 MIN
AS MANY GROUND TO OVER HEAD USING A BUMPER PLATE 25/45 SWITCH EVERY 10 REPS

CrossFit WOD, February 4, 2019

by

MONDAY

Warm-up
COMPLEX (2+2+1)
SPEND 15 MIN
2 CLEAN PULL + 2 HANG POWER CLEAN + 1 FRONT SQUAT
BUILD TO A CHALLENGING COMPLEX AND PERFORM 4 SETS AT THAT WEIGHT.
Metcon (AMRAP – Reps)
4 MIN CAP X 4 (1 MIN REST IN BETWEEN)
20 THRUSTERS 65/95
200 MT RUN
AS MANY DECK SQUATS WITH TIME REMAINING

rest 1 min after each rd

SCORE = TOTAL OF DECK SQUATS

RX+85/115

SCALE AS NEEDED! THE GOAL IS TO STAY CONSISTENT AND FINISH ALL 4 ROUNDS UNDER THE CAP !