Sunday morning WODs...

May 4, 2019

Here are your Sunday morning WODs!


Sunday May 5, 2019 - Cinco De Mayo!!


Endurance WOD! (9am)


AMRAP Ladder in 30 minutes:

200m Run

4 Inverted Burpees

6 Overhead Step-ups with plate 15/25

8 Squat Thrust Plate Jumps

10 Calories


*Every round increase rep count by 2. For example, the second round will consist of:

400m Run

6 Inverted Burpees

8 Overhead Step-ups with plate 15/25

10 Squat Thrust Plate Jumps

12 Calories



Crossfit (10am)




A) Barbell Front Raises


4 x 10 reps at AHAFA.


Notes: Move the bar up and down while keeping the arms and legs straight and the upper body vertical. All reps should be done with great control, so it's a good idea to start with a lighter barbell and then go heavier if you feel comfortable.


B) Standing Close Grip Upright Row


4 x 10 reps at AHAFA.


Notes: Pull the bar to the collar bones using a very narrow grip, while make sure that the elbows are always higher than the hands.


C) Single Leg Good morning


4 x 10 reps


Notes: Start with the empty bar and increase slowly, as long as you can maintain proper alignment and a good range of motion. Do 5 reps on the right leg followed by 5 reps on the left leg for each set (do not alternate)


Demo video:





AMRAP in 15 minutes:

3 Deadlifts 185/265

6 OTB Burpees

9 Ring Dips

12 reps KB Complex (1 Russian swing + 1 American swing = 1)

15 second single leg wall sit per leg



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