Egyptian Wing
Oct
30
Muscle-Up Work
16 Minute AMRAP
200M Run
20 Wall Ball Shots (20/14#)
20 V-Ups
If you get tired, learn to rest, not quit.
WOD Feed
Oct
Grams
Oct
29
For Time
21 – 15 – 9
HSPU
Toes to Bar
2:00 Rest
15 – 12 – 9
DB Hang Clean (50/35#)
Burpee Pull-Up
2:00 Rest
12 – 9 – 6
Kettlebell Swings (70/55#)
HSPU
2:00 Rest
9 – 6 – 3
Renegade Row
Pistols
Kettlebell Clean
CrossFit...it doesn't have to be fun to be FUN!
Solitary
Oct
28
4 Sets
5 Strict Pull-Ups
5 Ring Dips
20 Hollow Rocks
For Time
*partner*
70 Kettlebell Swings
60 Push-Ups
50 Hang Power Cleans (95/65#)
3:00 Rest
3 Rounds
20 Pull-Ups
20 Box Jumps
20 Shoulder to OH (135/95#)
4:00 Rest
40 Power Cleans (155/105#)
30 Front Squats
You won't always love the workout, but you will always love the end result.
Shoplift
Oct
27
2 Rounds
50 Double Unders
50′ OH Walking Lunge (45/25#)
50 Ground to OH (45/25#)
50 Calorie Row
4:00 Rest
2 Rounds
25 Deadlift (225/155#)
25′ Handstand Walk
25 Burpees
25 GHD Sit-Ups
Sometimes a workout is all the therapy you need.
Monday Mash-Up
Oct
26
GyM(WOD) #101
10 Minutes, E2:00
2 Clusters
4 Thrusters
6 Push Jerk
8 Front Squats
Hope For Kenya
12 Minute AMRAP
50 Air Squats
30 Push-Ups
15 Pull-Ups
Never miss a Monday.
72 Times
Oct
24
9 Minutes, E:90
Clean + Hang Clean (80%+)
18 Minute AMRAP
100M Run
10 Atomic Sit-Ups
20 OH Walking Lunges
25′ HS walk
Live less out of habit, and more out of intent.
