Sunday's WODs!

March 4, 2017

Sunday Funday here we come! Remember, you have another chance to do (or re-do) 17.2 at 10AM!!


Sunday March 5, 2017


Endurance WOD (9am)


I asked a couple athletes to make contributions to the EWOD for tomorrow and this is what we came up with. See noted contributions below…


For time:

1000m Run

90 Mountain Climbers

80 DUBs

70 Second Plank hold

60 Marching Lunges

50 Handstand steps

40 Ab-mat Situps (you’re welcome Lippy)

30 Calorie Row

20 Calorie Bike

10 Burpee Pull-ups


Then…REPEAT cutting all the reps in half! (50-45-40-35-30-25-20-15-10-5)


Then…1 minute REST (for Ninja) to finish off the wod with a bang 😂


CrossFit (10am)




Another chance to complete 17.2!


Complete as many rounds and reps as possible in 12 minutes of:


2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans


Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


Men use 50-lb. dumbbells

Women use 35-lb. dumbbells






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