Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, August 21, 2017

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MONDAY

CrossFit Hardcore Warm-up
Push Press (WORK ON A MEDIUM TO HEAVY WEIGHT 1 REP PUSH PRESS)
Metcon (Time)
6 RDS
200 MT RUN
10 PUSH PRESS 85/115
15-WALL BALLS

CrossFit WOD, August 19, 2017

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SATURDAY

CrossFit Hardcore Warm-up
Metcon (Time)
90 DUBS
800 MT RUN
70 SIT UPS
60-HANG POWER CLEANS 65/95
50-KB SWINGS 35/55
400 MT RUN
30 TOES TO BAR
200 MT RUN
10-BURPEES

CrossFit WOD, August 18, 2017

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
SPRINTS
10X 50 MT ON 30 SECS

WOD
4 RDS
5-BAR MU( MOD 5 PULL UPS+ 5 PUSH UPS)
10-OHS 95/135
1 ROPE CLIMB

CrossFit WOD, August 16, 2017

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WED

CrossFit Hardcore Warm-up
Metcon (Time)
E.M.O.M 6 MINS
5 BURPEES
5-THRUSTERS 65/95

REST 2 MINS

3 RDS
3 RDS OF CINDY ISH
5 CTB PULL UPS
10 HAND R. PUSH UPS
15 AIR SQUATS
10- HANG POWER SNATCHES 65/95

CrossFit WOD, August 15, 2017

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TUESDAY

CrossFit Hardcore Warm-up
Metcon (Time)
KB 35/55
W.BALLS-DUBS-KBSWINGS
5 20 25
10 20 20
15 20 15
20 20 10
25 20 5
20 20 10
15 20 15
10 20 20
5 20 25