Serene
Oct
12
3 Sets
15 Frog Pumps
15 Tricep Push – Ups
10 Rounds
1 Cluster (185/135#)
100M Run
Contacts
- (918) 853-5602
- emily@crossfitblk.com
WOD Feed
Oct
Grab
Oct
11
4 Sets
5 Strict HSPU
1:00 Plank
21 - 15 - 9
Hang Power Clean (135/95#)
Calorie Row
Burpees
V – Ups
Money
Oct
10
Bench Press
3 Rounds
10 Deadlift (BW)
15 Toes to Bar
3:00 Rest
60 Kettlebell Swings
Air Heads
Oct
9
6 Minute EMOM
2 Deadlifts
1 Clean
1 Front Squat
(80% of 1RM Clean)
For Time
1 Mile Run
1000M Row
50 Burpees
400M Run
Talk
Oct
8
Bench Press
6 Sets, 2 Reps @85% + 10#
Hadstand Work
8 Minute AMRAP
30 Double Unders
5 DB Thrusters
5 Box Jumps (30/24″)
Cindy
Oct
7
5 Sets
8 Tricep Push – Ups
16 Sit – Ups
8 Glute Bridge
20 Minute AMRAP
5 Pull – Ups
10 Push – Ups
15 Squats
Never miss a Monday!
