Specialty

This Week’s Specialty WODs

CFE 10 Rounds of 20 seconds work, 10 seconds rest (5 minutes) of each movement, rest 1 minute, then switch to the next movement: 1. Calories on Rower or Assault Bike 2. Med Ball Front Rack Step Ups (20/14#, 24/20”… Read more »

This Week’s Specialty WODs

CFE From 0-10:00 minutes, 10 Minute Alternating EMOM: Odd minutes – 10 Burpee Box Jump Overs (24/20) Even minutes – 10 Toes to Bar (Scaled: Tuck Ups) From 10:00-20:00 minutes, Row for Max Calories. From 20:00-30:00 minutes, 10 Minute Alternating… Read more »

This Week’s Specialty WODs

CrossFit Endurance Partner WOD Complete for time: Partner 1 – Rows 2,000/1,750 Meters Partner 2 – EMOM Ascending Ladder of Burpees (Death by Burpees, Minute 1 – 1 Burpee, Minute 2 – 2 Burpees, etc.) The round will end when… Read more »

This Week’s Specialty WODs

CFE In 5 minutes, row 1,000/850 m for time. (Rest remainder of five minute interval.) Rest 1 Minute 5 Minute AMRAP: 20 American Kettlebell Swings (24/16) 30 Double unders Rest 1 Minute In 5 minutes, row 1,000/850 m for time…. Read more »

This Week’s CrossFit Endurance WOD

0-10:00 minutes 21-18-15-12-9 reps for time of: Russian Kettlebell Swings (32/24) Goblet Squats (32/24) 10:00-20:00 minutes Row for Max Calories 20:00-30:00 minutes 21-18-15-12-9 reps for time of: Sit ups (Advanced: Toes to Bar) Burpee to Bar