Sunday morning!

March 15, 2020

Here are your Sunday morning WODs!


Sunday March 15, 2020


EWOD (9am)



Coach’s choice! Or see CF




Break up the following however you see fit. Complete a 400m Run every 6 minutes. Everybody starts with a run at 0:00. Lezgoooo!!


3000m Rowing

4000m Biking

300 mountain climbers

150 ab-mat situps

80 burpees



CrossFit (10am)




2 Rounds of:

200m Run/Row

10 Hollow Rocks

10 Banana Rocks

5 PVC Pass throughs

5 PVC Overhead Squats

5 Strict Pull-Ups

3 Inchworms



Pick 3 of the following 4 exercises and perform 3 sets of each:

12 Barbell Close Grip Bench Press

10 Ring Dips

20 Ring Rows

10 DB Single Arms Rows (each arm)


Sprint WOD:

5 Rounds…2 mins max per round..30 second rest b/w rounds…everyone stays on same clock

16 SA DB Hang Clean 35/50 *Do NOT Drop 25/40 for scaled

12 Burpees or 8 for scaled

30 DUBS or 70 singles


*Score is slowest round or least amount of reps completed




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