Sunday morning WOD!

March 17, 2019

Happy St. Patty's Day! Here are your Sunday morning WODs!


Sunday March 17, 2019


Endurance WOD! (9am)


Four Leaf Clover


3 Rounds for Reps:

2 mins of Burpee Box Jumps 20/24

2 mins of DUBs

2 mins of Calories

2 mins of Single Leg Deck Squat Jumps to 45# plate (sub regular deck squats)

2 mins to run 400m (counts as 20 reps if completed


Perform max reps of each movement for 2 minutes before moving immediately to the next movement.



Crossfit (10am)


19.4 Re-do

Another chance to complete for the first time, or better your score, for Open WOD 19.4! Coaches will be available to judge. We will warm up as a group and then get after it!

If you don’t want to do or re-do 19.4, feel free to use this time as an open gym hour. You can make up any strength sessions or WODs that you missed this week!




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