WOD

Refer A Friend

Invite A Friend To Check Us Out!
2
Apr

TREINTA Y UNO

“TREINTA Y UNO”
For Time:
30 DB Hang Squat Cleans
30 Hollow Knee Tucks
30 DB Thrusters
30 Hollow Knee Tucks
30 DB Squats
30 Hollow Knee Tucks

LOADING
35/20lb or <

MISSION
Fundamentals = 11-12 minutes
Fitness = 8-10 minutes
Performance = 6-7 minutes

HOLLOW TUCK SUBS
– Knee Tucks (feet on floor)
– Sit-ups

EQUIPMENT MODIFIERS
– Barbell 95/65lb
– Sandbag 50-70lb Men
– Sandbag 25-45lb Women
– Kettlebell 24/20kg or <

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

31
Mar

CHAIN BREAKER

FOR TIME:
100 Alternating DB Power Snatch
100 Burpees

MISSION
Complete in 20 minutes or less

LOADING
RX 35/20lb
*Athletes can substitute 100 American Kettlebell Swings

BURPEE SUB
– Nurpee
– Step up Burpee
– Incline Nurpee (For Baby Mommas!)

31
Mar

GOOD FELLAS

Today’s workout is a Classic CrossFit workout that is very simple in design but can be brutal in execution..Don’t sleep on this one!

AMRAP x 10 MIN:
24 Double-Unders
12 Goblet Squats (RX 50/35lb, Scaled 35/20lb)

MISSION (As Many Rounds and Reps As Possible)
Fundamentals = 6 Rounds +
Fitness = 8 Rounds +
Performance = 12 Rounds +

LOADING
50/35lb Dumbbell or <
*Bodyweight Squats are a great option as well

DUB SUBS
– Toe Taps w/DB
– Single Unders or Low Single Rebounds (48 reps)
– Tall Single Rebounds (24 Reps)