Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, May 22, 2018

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TUESDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
HOW FAR CAN YOU GO?
22 MIN CAP
1 THRUSTER
1 BURPEE PULL UPS
2 THRUSTERS
2 BURPEES PULL UPS
3 THRUSTER
3 BURPEE PULL UPS…4,5,6,7,8…

RX 65/95
RX+ 85/115 WITH BURPEE RING MU

CrossFit WOD, May 21, 2018

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MONDAY

CrossFit Hardcore Warm-up
D/L (1)
WOR UP TO MEDIUM HEAVY WEIGHT
Metcon (Time)
21
D/L 155/225
PUSH UPS
DB SQUAT CLEANS 20/30

15
D/L
HAND RELEASE PUSH UPS
DB SQ CLEANS

9D/L
HSPU
DB SQUAT CLEANS

BIKE CHALLENGE
HOW MANY CAL IN 1 MIN?

CrossFit WOD, May 17, 2018

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THURSDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
9 MINS TO COMPLETE

21-15-9
D/L 135/185
BURPEES

KB SWINGS 35/55 WITH REMAINING OF THE TIME

REST 2 MIN

8 MINS TO COMPLETE
400 MT OH WALK WITH PLATE 25/45
1 ROPE CLIMB

KB SWINGS WITH REMAINING OF THE TIME

SCORE= TOTAL OF KB SWINGS

CrossFit WOD, May 16, 2018

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WED

CrossFit Hardcore Warm-up
Metcon (Time)
30 HANG POWER CLEAN 65/95
400MT RUN
20 SIT UPS

20 POWER CLEANS 85/115
200 MT RUN
20 V-UPS

15HANG POWER CLEANS 95/135
400 MT RUN
20 HOLLOW ROCKS

10POWER CLEAN105/155
200 MT RUN
20 GABBY’S SIT UPS

AFTER THE WOD
ROW RELAY
TEAMS OF 3 100 MT X5 EACH