Announcements

LABOR DAY:
Monday 9am Class ONLY

CrossFIt Windansea – CrossFit

Metcon

Metcon (Time)

4 Rounds:

100m Row
(however many seconds = how many Burpees directly after row) rest :20 sec

Accessory

Metcon (No Measure)

4 super sets:

6-8 Bulgarian Split Squats (ea. leg)

15 Seated Press

50 Tricep Pull Downs

August 30, 2017

08/30/2017

Announcements LABOR DAY: Monday 9am Class ONLY CrossFIt Windansea – CrossFit Metcon Metcon (Time) 4 Rounds: 100m Row(however many seconds = how many Burpees directly after […]
August 29, 2017

08/29/2017

CrossFIt Windansea – CrossFit Gymnastics Metcon (Distance) EMOMx10 E: 50 DU O: 30ft HS WalkLevel 1: 2 Around the Worlds Level 2: 2 Wall Walks Metcon […]
August 28, 2017

08/28/2017

CrossFIt Windansea – CrossFit Strength Back Squat (Max Effort @ Body Weight) Immediately into 200m Farmers Carry or 4x Rope Pull Metcon Metcon (AMRAP – Rounds […]
August 26, 2017

08/26/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 5rft: 200m Run 16 DB Snatch Rest 5 Min 5rft: 6 HSPU 10 Sandbag To Shoulder