Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, April 13, 2018

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
FULL OUT !
TAKE NOTES
1 MIN REST IN BETWEEN AMRAPS

5 MIN AMRAP
10 CAL MT ROW
10 SIT UPS

5 MIN AMRAP
8 SDLHP 55/75
8- TOES TO BAR

5 MIN
6- FLOOR BENCH 55/75
6- V-UPS

5 MIN AMRAP
4 HSPU
4BURPEES

CrossFit WOD, April 9, 2018

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MONDAY

CrossFit Hardcore Warm-up
BACK SQUAT (1 REP)
WORK TO A MEDIUM / HEAVY WEIGHT BACK SQUAT
Metcon (Time)
5- RDS
15 BACK SQUATS
200 MT RUN
10 EVIL WHEEL
RX 65/95
RX+85/115

CrossFit WOD, April 5, 2018

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THURSDAY

CrossFit Hardcore Warm-up
Metcon (Time)
E.M.O.M X 8 MIN 105/155
10-D/L
5-HANG POWER CLEAN
REST 2 MIN
WOD
4 RDS
14-D.B POWER SNATCHES 20/30
7 WALL BALLS
14 BOX JUMPS
7 CHEST TO BAR PULL UPS
RX + 35/50

CrossFit WOD, April 6, 2018

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
BREAK CLASS INTO TWO GROUPS
EVERY 2 MINS ALL OUT!

GROUP 1
5 RDS
200 MT RUN
10AIR SQUATS

GROUP 2
5RDS
200 MT ROW(BIKE IF NOT ENOGH ROWES)
10 PUSH UPS
REST 2 MINS SWITCH

2 RDS
400 MT OH WALK W PLATE 25/45
50 SIT UPS

CrossFit WOD, April 7, 2018

by

SATURDAY

Metcon (Time)
LOVE ME SOME BARBELL
NO RACKiNG ALLOWED

60-THRUSTERS 55/75 EVERY TIME YOU DROP THE 400 mt Run

50-HANG P SNATCHES EVERY TIME YOU DROP THE BAR 10BURPEES

40- POWER CLEANS EVERY TIME
YOU DROP -200 MT RUN

30 FRONT SQUATS EVERY TIME YOU DROP 30 DUBS

20-PULL UPS EVERY TIME YOU DROP RUN 100 MT

10-HANG POWER CLEANS – IF YOU DROP RUN A MILE!
Rx + 10 BAr MU instead of pull ups

CrossFit Hardcore Warm-up