WOD
[ Workout Of The Day ]

24 JUNE 2017

CrossFit

Patner WOD
10 MINUTES
Build to Heavy Cluster
-Rest 4 Minutes-
"KAREN"
For Time:
150 Wall Ball S: 20/14
-Rest 4 Minutes-
For Time:
100 Burpees

IGNITE

Partner Workout
AMRAP 20
Partner A: Heavy Ball Bear Hug Hold
Partner B: 1rd
8 Torp Thrusters
12 T2B
16 Mtn Climbers

Send WOD details to someone:

SUBMIT

23 JUNE 2017

CrossFit

WOD:
4 Rounds
3 Muscle-ups 
10 Kettlebell Swings S: 70/53
15 Box Jumps S: 24/20
200 M Run
Rest 2 Minutes

IGNITE

IGNITE Strength
E:90sec 12min
6-8 Alt Torp Front Rack Lunges

Workout
AMRAP 6
6 Torp Clean and Press
9 push ups
12 Dragonflies

Send WOD details to someone:

SUBMIT

22 JUNE 2017

CrossFit

Strength
A1
Medball Bench Press@2011; 8-10 reps; 3-4 sets
A2
Single-leg Romanian Deadlift @3111; 6-8 reps/leg; 3-4 sets
A3
Jefferson Curl; 3-5 reps; 3-4 sets; rest 1 minute
Strength
Deadlift
3, 3, 2, 2, 2; rest 2 minutes

IGNITE

Workout
20 Minute Running Clock
10 - 2 min blocks
20 Ball G2OH
40-60 ball Mtn Climbers

Send WOD details to someone:

SUBMIT

21 JUNE 2017

CrossFit

WOD
EMOM 16
Minute 1: 2-3 Rope Floor Pulls
Minute 2: Side Plank B: Star Plank, S: :30 seconds
Minute 3: :30 seconds Medball Clean S: 20/14
Minute 4: Jump Rope S: :45 seconds
-REST-
2-5 Minutes
FOR TIME:
800 M Run

IGNITE

Workout
19 Minute Clock
Tabata around the world planks
-rest 2 min-
AMRAP 7
8 torp man makers
16 USSU
24 flutter kicks
-rest 2min-
Tabata around the world planks

Send WOD details to someone:

SUBMIT

20 JUNE 2017

CrossFit

Strength
Every 90 Seconds for 12 Minutes
2 Muscle Snatch + 2 Power Snatch
WOD
4 ROUNDS FOR TIME:
10 Power Snatch S: 115/75
10 Overhead Squat
10 V-up

IGNITE

IGNITE Strength
Tempo DL 30x0 x8x5 Build to Heavy

Workout
AMRAP 8
20 Ali Shuffle
20 Jumping Jacks
20 Flap Jacks
20 Air Squats

Send WOD details to someone:

SUBMIT

19 JUNE 2017

CrossFit

Warm up
TABATA X 12
Push-up
Ring Row
Alternate Pistol

WOD
AMRAP 15
6 Handstand Push-up
8 Pull-up 
10 Alternate Pistol Squat

IGNITE

Workout
"Card Game"
5 x 3 min work with :90sec rest btw sets

Build to your best poker hand
Hearts - Torp Thruster
Clubs - Frog hops
Diamonds - Torp G2OH
Spades - v-ups

Send WOD details to someone:

SUBMIT

BOOK YOUR FREE CONSULTATION & TRIAL SESSION

Get Started