5:30 Class: Monday’s WOD.
Other Classes:
Choose a Crossfit Quarter Finals WOD from the main site.
5:30 Class: Monday’s WOD.
Other Classes:
Choose a Crossfit Quarter Finals WOD from the main site.
AMRAP 18 minutes:
Derek Disbro / Uncategorized, WODs / 0
Card Game:
Hearts: Toe touches
Diamonds: Calories on rower
Spades: mule kicks on wall
Clubs: OH walking lunges
Black Joker: bear crawl to dog waste station and shuffle back
Red Joker: wall ball leap frog throw, 200m
7 Rounds of 3 minutes:
10!
Tabata 20:20
Partner jump over burpees
KB swings
Box jump overs
air squats
Jack Knife sit ups
Teams will participate in a 23 min amrap
Each person present will choose an exercise and it will be randomly assigned a rep count.
We will work in teams of 2 OR 3 and complete the prescribed exercises with the random reps for 23 min!
Team up in 3s for 25 min (if there’s an even number, the wall sit will be removed!)
Partner 1 will run 200m
Partner 2 will do a wall sit
Partner 3 works on AMRAP:
5 tire flips
10 jumps back and forth on tire
15 lunges
Card game fun:
Hearts: box jump runs
Diamonds: burpees
Clubs: jumping squats
Spades: Tire flips
Black Joker: 50 med ball throw sit ups
Red Joker: 50 synchronized kb swings (must be at the top and the bottom of the swing at the same time)
Partner up:
5 rounds:
40 KB swings
35 push ups
30 pull ups
25 box jumps 24″20 GHD sit ups
15 OHS 45# bar
1000m row