1) 3 rounds not for time:
3 muscle ups or rope climb
variation
5 pistols each leg
2) 2 rounds not for time:
100m sled pull throughs
12 V Ups
3) 2 sets:
400m sprint
rest 180s
Endurance WOD:
Swim - 4 x 100m with 60 sec rest Read more »
1) Clean & Jerk
3 x 2 reps
2) Snatch Pulls
3 x 5 reps (100%+ 1RM)
3) 5 rounds for time
10 KB Swings (24/16kg)
30 double under
10 burpees
4) Accumulate 60s of L sit
Endurance WOD:
Run
3 minutes on 90 sec off
4 minutes on 90 sec off
5 minutes on 90 sec Read more »
Our next 2 week "On- Ramp" beginners program begins Monday, May 19th at 5:30pm. For more information send us an email to info@crossfit28.com.
Our High School Athlete Program begins Monday, June 2nd! Email us at info@crossfit28.com for more info or to sign up.
Join us on Saturday, May 24th at 9am for WOD for Warriors "21 Guns" Memorial Day WOD. Read more »
1) Back Squat
3 x 3 reps ascending
2) 10 min AMRAP
5/3 hand stand push ups
5/3 strict pull ups
5 box jumps (24/20")(step down)
Compare to April 14.
3) 400m carry (35/25lb plate) Read more »
If you did not attend the Whole Life Challenge Prelims on Saturday and need to make up the WOD, do so in your regular class time. Warm up with the group and just do the WLC WOD instead of the regular class. Here it is!
Our next 2 week "On- Ramp" beginners program begins Tonight at Read more »
1) Power Snatch
3 x 4 reps
2) 3 rounds for time:
Run 400m
15 toes to bar
15 kettlebell swings (24/20")
Whole Life Challenge Preliminary WOD
In 11 Minutes:
Run 800 m then
75 squats followed by
50 pushups followed by
25 situps followed by
as many burpees as possible in the Read more »
