CrossFIt Windansea – CrossFit

Strength

Metcon (7 Rounds for weight)

EMOMx7

Min 1- 7 Thrusters

Min 2- 6 Thrusters

Min 3- 5 Thrusters

Min 4- 4 Thrusters

Min 5- 3 Thrusters

Min 6- 2 Thrusters

Min 7- 1 Thrusters
Increase load each minute.

Must be unbroken:

Metcon

Metcon (Weight)

EMOMx9

Min 1- 100ft. Sled Push

Min 2- 15/12 Cal Row

Min 3- 210ft. Sandbag Carry (AHAP)
210ft is in the gym

DOWN, BACK, DOWN or 3 laps

Score is Sandbag weight

July 31, 2017

07/31/2017

CrossFIt Windansea – CrossFit Strength Metcon (7 Rounds for weight) EMOMx7 Min 1- 7 Thrusters Min 2- 6 Thrusters Min 3- 5 Thrusters Min 4- 4 […]
July 29, 2017

07/29/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) Partner WOD For Time: 1600m Run or Row 70 Single Arm DB Push Press (35/20) 80 K2E 90 Step […]
July 28, 2017

07/28/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: 50 Bar Facing Burpees 40 Weighted Abmats 30 Power Snatch (75/55)Rx+(95,65) 60 Box Jumps 30 Power Snatch […]
July 27, 2017

07/27/2017

CrossFIt Windansea – CrossFit Accessory Kettlebell Curls (3x 8-10) DB Bench (4×10-12) 21’s (2 sets of 21’s) Metcon Metcon (Time) ME For Time: 50 Cal Row […]