Tuesday's WODs...Fight Gone VERY Bad

April 14, 2015

Props to our 6:30pm Endurance Class for getting through that killer EWOD tonight!!  You guys are awesome!  Also props to Erin and Docus for stepping it up and finishing the WOD with an RX+!!  Overall, awesome work by everyone today :)

 

Tomorrow we will do a version of Fight Gone Bad which we will call "Fight Gone VERY Bad" ;)

 

Tuesday April 14, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

2 Rounds:

10 Calorie Row

10 Push Press (empty bar)

10 Tuck Jumps

10 Ring Rows

10 Air Thrusters

 

Strength: NONE TODAY!  We’ve got a long WOD ahead of us…

 

WOD:

 

5 RFT:

20 wall-ball shots 14/20

20 SDLHP 55/75

20 Box Jumps 20/24

20 Push Press (NO JERKS!!) 55/75

20 Calorie Row

Rest 1 minute (MANDATORY)

 

40 minute CAP

 

CrossFit Endurance (6am)

 

5 RFT:

200m Run

20 Calorie Row

20 Over-the-rail hops

20 Slam Balls 20/30

20 Ab-mat Sit-ups

Rest 1 minute (MANDATORY) 

 

 

 

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