5 Rounds of 3 minutes each:
- 5 Individual Athlete Choice #1
- 10 Individual Athlete Choice #2
- Max Rep. Individual Athlete Choice #3
- Rest 1 minute between rounds.
Thursday, April 22, 2021
10!
- Hang Power Snatch
- Box Jump
Derek Disbro / WODs / 0
Wednesday, April 21, 2021
Weight Vest Wednesday
AMRAP 20 minutes
- 3 Dumbbell Burpee Deadlifts
- 3 GHD Sit-Ups
- 3 second Handstand Hold
- 200m Run
Increase rep count of each movement by 1 each round.
Tuesday, April 20, 2021
4 Rounds:
- 30 Double-Unders
- 20 Push-Ups w/Hand Release
- 10 Weighted Lunged (Athlete Choice)
Derek Disbro / WODs / 0
Monday, April 19, 2021
6 Rounds:
- 3 Power Clean & Jerk
- 6 Ring Dips
- 9 Kettlebell Swings
Derek Disbro / WODs / 0
Saturday wod
Partner verses Partner
Men row 12 cal, Women row 10 each round
Row your calorie count while partner is doing:
3 burpees and max rep
- squat
- sit up
- push up
- mule kick
- KB swing
switch each round with partner before changing exercises. Repeat for a total of max rounds in 22 min
Goal is to try to beat your partner on each round of the max reps
Friday, April 16, 2021
10!
- Individual Athlete Choice #1 (Descending)
- Individual Athlete Choice #2 (Ascending)
- Individual Athlete Choice #3 (Descending)
- Individual Athlete Choice #4 (Ascending)
Thursday, April 15, 2021
For Load:
- Deadlift: 6-4-4-2-2-4-4-6
Between sets of different rep counts:
- 25 Hip Extensions
- 20 Push-Ups
- 15 Calorie Row
Derek Disbro / WODs / 0
Wednesday, April 14, 2021
Weight Vest Wednesday
8 Rounds:
- 4 Broad Jumps (4’/6′)
- 4 Ring Pull-Ups
- 8 Burpees
- 8 Knees-to-Elbows
- 200m Run
Tuesday, April 13, 2021
5:30 Class: Monday’s WOD.
Other Classes:
Choose a Crossfit Quarter Finals WOD from the main site.