022317

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 4 Rounds 2 min of Assault Bike 2 min of Rowing 2 min of Double Unders *1 min for each partner at each station



02/22/17

CrossFit Enforce – WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min Cap



022117

CrossFit Enforce – WOD Metcon (2 Rounds for reps) 7 min AMRAP 6 Burpee Box Jumps(30/24) 12 KB Swings(70/53) Rest 7 min & Repeat



022017

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 Thrusters(95/65) 10 Pull UpsWork to rest 1:1 Or alternate rounds with a partner



021817

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Partner WOD Run 400m 40 Ring Push Ups 40 Front Squats(95/65)Run together, one partner rests while other is working inside



021717

CrossFit Enforce – WOD CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar



021617

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 2 min AMRAP DB Snatch(50/35) Rest 1 min 2 min AMRAP Double Unders Rest 1 min 2 min AMRAP Calories Assault Bike Rest 1 min 2 min AMRAP Double Unders Rest 1 min 2 min AMRAP DB Snatch(50/35)



021517

CrossFit Enforce – WOD Metcon (No Measure) Gymnastics Skill Day! we will start with fundamental positions of the kip and progress from there



02/14/17

CrossFit Enforce – WOD Metcon (Time) For Time… 21-15-9-15-21 Deadlifts(225/155) Wallballs(20/14)20 min cap



021317

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 6 Rounds 1 min of Power Cleans(155/105) 1 min of Rest 1 min of Bar Facing Burpees 1 min of rest