(215) 291-2968 Tuesday - Oct 16, 2018

WOD 101018: Sunday Runday!


CrossFit: Strength: Front Squats 5 w/ Barbell Warmup to 65% then Work sets 2×4@70% 2×3@75% 2×2@80% Conditioning: 3 Rds 1 Minute Each Station 1) ME Ski 2) ME Wallballs (20/14) @ 10ft 3) ME Cal Row 4) T2B 5) ME Cal Bike 1 Minute Rest RX+: Same BootCamp: WOD 1: Sunday RUNday A -200m Run

CrossFit:
Strength:
Front Squats
5 w/ Barbell
Warmup to 65%
then
Work sets
2×4@70%
2×3@75%
2×2@80%

Conditioning:
3 Rds 1 Minute Each Station
1) ME Ski
2) ME Wallballs (20/14) @ 10ft
3) ME Cal Row
4) T2B
5) ME Cal Bike
1 Minute Rest

RX+:
Same

BootCamp:
WOD 1:
Sunday RUNday
A -200m Run
1min Max Ball Slams
Rest 1min
B -400m Run
1min Max V-Ups
Rest 1 min
C- 600m Run
1 min maxGoblet Squats
Rest 1min
D – 400m Run
1min Max Arnold Press
Rest 1min
E -200m Run
1min Max Plank ups
Score Total Time and Maxs
24 min CAP

Cashout:
$$ 2rds :45w, :15 Rest $$
Flutter Kicks
Wall Sit

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo