Entries by cfl-admin

CrossFit WOD, April 23, 2019

04.23.19 Metcon (Time) 3 rounds 10 DB Box Step Ups (55/35) (two dumbbells) 10 Swings 10 Burpees rest 2 min 2 rounds 15 DB Box Step Ups 15 Swings 15 Burpees rest 3 min 1 Round 20 DB Box Step Ups 20 Swings 20 Burpees Metcon (Time) Core finisher 100 Toes to DB (55/35) perform […]

CrossFit WOD, April 22, 2019

04.22.19 Hang Squat Clean (Weight) Metcon (AMRAP – Reps) 9 min AMRAP Max Reps of the following complex 3 Hang Cleans + 6 Push Press + 9 Front Squats (115/85) Perform 12 HSPU at the 0, 3, 6 minute marks

CrossFit WOD, April 20, 2019

04.20.19 Spring 2017 Comp WOD 2 (AMRAP – Rounds and Reps) 14 min AMRAP 2 Hang Snatch (Rx-95/65)(Scaled-75/50) 2 Box Jumps (Rx – 24/20) or Box Step Ups (Scaled – 24/20) 4 Hang Snatch 4 Box Jumps 6 Hang Snatch 6 Box Jumps keep adding 2 reps to each movement after every round completed Spring […]