Workout of the Day

WOD

13
Sep 2017

CrossFit:

MetCon: 5 rounds

3' time window:

20 Wall Balls
30 KBS
Remaining time: AMRAP Double Unders

Midline: Plank

CrossFi Level 2:

MetCon: 5 rounds

3' time window:

20 Wall Balls
30 KBS
Remaining time: AMRAP Double Unders

5' Rest

Teams of 3

3 rounds:

Partner 1: 500m Row
Partner 2 & 3: AMRAP Partner Burpees

WOD

12
Sep 2017

CrossFit:

Strength:

S.1. Push Press
S.2. Strict Pull/Chin Ups

MetCon: 8' AMRAP

6 Dips
9 T2B
12 Airsquats

WOD

11
Sep 2017

CrossFit:

Strength:

S.1. Deadlifts
S.2. Frontsquats

Midline: Tabata
Hollow Hold

CrossFit Level 2:

Weightlifting: Snatch

MetCon: 10' AMRAP

6 Deadlifts
9 Burpees
12 T2B

WOD

10
Sep 2017

CrossFit:

MetCon: 20' AMRAP

Teams of 2

5 Burpees
10 OH Lunges
5 Burpees
10 OH Lunges
40'' Double KB Front Rack Hold
5 Burpees
10 OH Lunges
5 Burpees
10 OH Lunges
5 Burpees
10 OH Lunges
5 Burpees
10 OH Lunges
40'' Double KB Front Rack Hold
...

Finisher: Bike 4' for max cal.

WOD

09
Sep 2017

CrossFit:

Gymnastics:

SKILL: Handstand

MetCon: 3 RFT

21 KBS
15 Goblet Squats
9 KB Push Press
400m Run