WOD:
FOR TIME
100 Double unders
50 Situps
200m Row
80 Double unders
40 Situps
400m Row
60 Double unders
30 Situps
600m Row
40 Double unders
20 Situps
800m Row
20 Double unders
10 Situps
1000m Row
Post time to comments.
If you don’t give it a try, you’ll never know!
WOD:
Clean pull + hang squat clean + front squat
20 Minutes to build to a max complex
THEN:
9 Minute AMRAP
7 Deadlifts (155#/105#)
5 Hang power cleans (155#/105#)
3 Front squats (155#/105#)
1 Rope climb
Post load and total rounds completed to comments.
Smile while you work!
WOD:
20 Minute alternating EMOM
Odd minutes: 200m run
Even minutes: 15 wall balls (20#/14#) + 10 box jump overs (24″/20″)
One step at a time.
WOD:
12 Minute AMRAP
2 Devils press(35#/20#)
2 Toes to bar
4 Devils press
4 Toes to bar
6 Devils press
6 Toes to bar
Etc…
Accessory work:
6 Rounds for max calories
:30 Bike sprint
1:00 Rest
Post highest round completed to comments.
Congratulations to our lifters Amber J., Coach Carol and Kim R. on a successful meet this weekend!
WOD:
Rest Day.
Post workout babysitting!
WOD:
5 Rounds for time
60 Double unders
30 Situps
15 Overhead squats (95#/65#)
Post time to comments.
Luke hammering on his wall ball form.
We have known for decades that families that eat meals together form stronger bonds. I absolutely believe this to be true. I have a related theory. I believe that families that workout together form even stronger bonds. To test this theory we are going to launch a Teens & Parents WOD next Saturday, Nov. 23rd.
This session will be a full-on CrossFit workout. It will be hard, just like CrossFit should be. It will simultaneously develop and test your physical and mental fitness. I believe that not only will your family benefit from it, but so will the Kitsap CrossFit family. Please join us.
What: Teens & Parents WOD
When: Saturday, Nov. 23rd at 10am
Where: Kitsap CrossFit