WOD

Top-Rated CrossFit In Port Orchard
Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges:20 bar hang10 Ring rows Strength/Skill 5 Sets: Snatch x 3 reps Try to increase from last week’s weight WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 10/6/2023
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Warm-Up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings5 Single DB press10 Sampson lunges Strength/Skill Tempo deadlifts 10-8-6-5 @ 20X1 WOD 5 Rounds For Time: 10 Back rack reverse lunges 95/657 Single DB push press, right 50/357 Single DB push press, left
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Warm-Up 3 Sets: 20 Banded Pull-aparts100 Meter jog:20 Bar hang5 Up downs Strength/Skill 10 Minutes to work n gymnastics skills of your choice WOD 7 Sets for max reps: :30 Burpee pull-ups, 6″ targetRest :30:30 Shuttle run x 25′Rest :30:30 Ski, caloriesRest :30
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Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD For time: 2,000 Meter row30 Alternating pistols30 hang cleans 155/105
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Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Single-Unders10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 5-5-5-5 @ 21X1 WOD 9 Minute AMRAP: 15 Double-Unders15 Sit-Ups15 KBS 53/35
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