Sunday's WODs...

February 9, 2020

Here are your Sunday morning WODs! For the 10am WOD, we would like to support the CrossFit community by honoring Marcelo Matsuguma who was the late husband of one of the coaches at CrossFit Deerfield beach.

 

Sunday Feb. 9, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice!

 

WOD:

 

3 RFT:

10 Burpees

100m Run

10 Air Squats

100m Row

10 Push-ups

100m Run

10 Sit-ups

100m Row

 

*NOTE: The reps, runs, and rows DOUBLE every round! So 10-20-40 reps, and 100-200-400m distances

 

 

CrossFit (10am)

 

Warm-up: Coach’s Choice!

 

Strength: None…long WOD ahead!

 

Memorial WOD:

 

We would like to support the CrossFit community by honoring Marcelo Matsuguma who was the late husband of one of the coaches at CrossFit Deerfield beach.

 

“Marcelo Matsuguma”

For time, with a team of 2-3 athletes. One athlete working at a time:

 

Buy in: 2000m Row

 

Then,

 

400m Run

20 Power Cleans 95/135

20 C2B Pull-ups

400m Run

20 Push Press 95/135

20 Push-ups

400m Run

20 KB Swings 53/70

20 Wall Balls 14/20

400m Run

20 Box Jumps 20/24

20 T2B

 

 

 

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