12/09/16

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 1 Rope Climb 8 Calories, Assault Bike Metcon (AMRAP – Reps) Rest 2 min AMRAP 3 min Wallballs (20/14)



12/08/16

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 4 min AMRAP 150 Double Unders AMRAP HSPU Rest 1 min 4 min AMRAP 150 Double Unders AMRAP Pull Ups Rest 1 min …..Repeat



12/07/16

CrossFit Enforce – WOD Front Squat + Back Squat ((6+6)x5) @ 75% of Front Squat



Bring a friend day !

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 4 Rounds 1 min of Burpees 2 min of GTO w/Plate(45/35) 2 min of Sit Ups Rest 1 min1 person works at a time while other rests



12/06/16

CrossFit Enforce – WOD Metcon (Time) Rowing 10×300’s Work: Rest 1:1



12/03/16

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 20 min AMRAP 30 HSPU*partner holds Handstand 50 Hollow Rocks*partner holds plank 60 HSPU* 100 Hollow Rocks*



12/02/16

CrossFit Enforce – WOD Metcon (Time) For time… 21-15-9 Burpee Box Jumps(24/20) Run 200m after each round15 min Cap Deadlift (3×10 @ 60%) Do not go above 60%, make them perfect. Must be touch and go



12/1/16

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 Min Odd-15 Wallballs(20/14) Even- 10 T2B



11/30/16

CrossFit Enforce – WOD Power Clean+ Hang Squat Clean+ Front Squat ((1+1+1) OTM for 20 min) @ 80% of Power Clean or Clean



11/29/16

CrossFit Enforce – WOD Metcon (Time) For time… Row 1000m 50-40-30-20-10 Push Ups 100-80-60-40-20 Double Unders