WED
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
10 D/L 155/225
10 TOES TO BAR
10 BURPEES
20 DUBS
10 D/L 155/225
10 TOES TO BAR
10 BURPEES
20 DUBS
CrossFit WOD, March 13, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
GRAB A PARTNER
200 MT SRPINT RELAY X 5 (EACH)
20 AIR SQUAT WHILE RESTING
200 MT SRPINT RELAY X 5 (EACH)
20 AIR SQUAT WHILE RESTING
WOD
E.M.O.M FOR 10 MIN
6-POWER CLEANS 85/115
4-PUSH PRESS
CrossFit WOD, March 12, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4RDS
15-FRONT SQUATS 65/95
30-SIT UPS
100 MT FARMERS CARRY 35/55 KB OR DB
400 MT RUN
1ROPE CLIMB
15-FRONT SQUATS 65/95
30-SIT UPS
100 MT FARMERS CARRY 35/55 KB OR DB
400 MT RUN
1ROPE CLIMB
CrossFit WOD, March 10, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
8RDS
8 PULL UPS
8KB SWINGS 35/55
8HANG SQUAT SNATCHES65/95
8 WALL BALLS
200 MT RUN
CrossFit WOD, March 9, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
7MIN AMRAP
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
REST 1 MIN
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
Metcon (Time)
1 MILE RUN
OR
1600 MT ROW
OR
OR
1600 MT ROW
OR
CrossFit WOD, March 8, 2018
18.3?
CrossFit Hardcore Warm-up
Metcon (Time)
17.5 OPEN WOD
10 RDS
9 THRUSTERS65/95
35 DUBS
10 RDS
9 THRUSTERS65/95
35 DUBS