Sunday morning WODs!

April 23, 2016

Here are your Sunday morning WODs!


Sunday April 24, 2016


Endurance WOD (9am)




8 x 100m (every 2 minutes – jog back to start)



4 RFT:

10 Burpees

20 Mountain Climbers

30 Marching Lunges

20 Grasshoppers

10 Calorie Row



CrossFit (10am)



Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps


Try to increase the load on each of the fifteen sets. When you’re done with your back squats, done unload your bar! You will need it for the WOD :)





HSPU (sub = DB strict press)

Deadlift (Load = max squat load from strength)


20 second hollow hold after each round



DETOX (11am)

This is a 45 min class. The first half hour will be a cardio/endurance sweat-out, followed by a 15 min deep athletic stretch and recovery.





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