MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
21-15-9-15-21
PUSH PRESS 85/115
WALL BALLS
BOX JUMP OVERS
400 MT AFTER EACH RD
PUSH PRESS 85/115
WALL BALLS
BOX JUMP OVERS
400 MT AFTER EACH RD
CrossFit WOD, October 7, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
2 RDS
20 BURPEES
20 SIT UPS
20 THRUSTERS 55/75
400 MT RUN
20 BURPEES
20 SIT UPS
20 OHS
400 MT RUN
20 BURPEES
20 SIT UPS
20 THRUSTERS 55/75
400 MT RUN
20 BURPEES
20 SIT UPS
20 OHS
400 MT RUN
CrossFit WOD, October 6, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
10 KB SWINGS 55/70
10-POWER SNATCHES 95/135
10 TOES TO BAR
200 MT RUN
10 KB SWINGS 55/70
10-POWER SNATCHES 95/135
10 TOES TO BAR
200 MT RUN
CrossFit WOD, October 5, 2017
THURSDAY
Metcon (Time)
5-RDS
10 D/L 155/225
10 RING DIPS
10 BOX JUMPS
10 WALL BALLS
10 D/L 155/225
10 RING DIPS
10 BOX JUMPS
10 WALL BALLS
CrossFit Hardcore Warm-up
CrossFit WOD, October 4, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
30 DUBS
15 PULL UPS
30 AIR SQUATS
100 MT SPRINT
1 MIN REST AFTER EACH RD
GO FULL OUT!
30 DUBS
15 PULL UPS
30 AIR SQUATS
100 MT SPRINT
1 MIN REST AFTER EACH RD
GO FULL OUT!
CrossFit WOD, October 3, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
6-HSPU
12-POWER CLEANS 65/95
18- FRONT RACK LUNGES
6-HSPU
12-POWER CLEANS 65/95
18- FRONT RACK LUNGES