MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
10-9-8-7-6…1-2-3-4…10
THRUSTERS
BURPEES
200 MT AFTER EVERY OTHER RD
THRUSTERS
BURPEES
200 MT AFTER EVERY OTHER RD
CrossFit WOD, July 15, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
NANCY
5 RDS
400 MT RUN
15 OHS 65/95
ANNIE
50-40-30-20-10
DUBS
SIT UPS
5 RDS
400 MT RUN
15 OHS 65/95
ANNIE
50-40-30-20-10
DUBS
SIT UPS
CrossFit WOD, July 14, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
DT 105/155
1 MILE RUN
1 MILE RUN
CrossFit WOD, July 13, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
6 HSPU
12 KB SWINGS 55/70
24 SIT UPS
24 BACK RACK LUNGES 65/95
6 HSPU
12 KB SWINGS 55/70
24 SIT UPS
24 BACK RACK LUNGES 65/95
CrossFit WOD, July 12, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
4 BAR MU ( MOD 4 PULL UPS + 4 PUSH UPS)
8 SQUAT SNATCHES 65/95
400 MT RUN
12 BOX JUMPS
4 BAR MU ( MOD 4 PULL UPS + 4 PUSH UPS)
8 SQUAT SNATCHES 65/95
400 MT RUN
12 BOX JUMPS
CrossFit WOD, July 11, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
30-20-10
D/L 105/155
WALL BALLS
BURPEES OVER THE BAR
50 DUBS AFTER EACH ROUND
D/L 105/155
WALL BALLS
BURPEES OVER THE BAR
50 DUBS AFTER EACH ROUND