01/21/17

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 7 min AMRAP 5 T2B Rest 1 min 7 min AMRAP 10 Push Press(95/65) Rest 1 min 7 min AMRAP 15/12 Calories Rowing



1/20/17

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 20 min AMRAP As a Relay each partner performs 2 Burpee Box Jumps(20 inches) 2 Squat Cleans(135/95) Then 4 Burpee Box Jumps 4 Squat Cleans Then 6 Burpee Box Jumps 6 Squat Cleans Etc., adding 2 reps to each exercise each roundScore will…



1/19/17

CrossFit Enforce – WOD Metcon (Time) 6 Rounds Every 4 minutes Run 400mGoal is to keep each 400m within 10 seconds of previous run This will be inside to inside



1/18/17

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 minutes Odd-50 Double Unders Even- 5-10 Strict C2B Pull Ups



1/17/17

CrossFit Enforce – WOD Metcon (Time) 4 Rounds Start a new Round every 5 minutes 20 Thrusters(95/65) 30 KB Swings(53/35) 10 Thrusters(95/65)These are intended to be sprints….slowest round it your score



1/16/17

CrossFit Enforce – WOD Metcon (Time) For Time… Row 1000m 50 Ring Dips 30 Power Cleans(185/125)



01/13/17

CrossFit Enforce – WOD Metcon (Time) For time… 21-15-9 Clean and Jerks(115/75) 42-30-18 Box Jumps(24/20)Cap is 20 min Scale to finish



01/12/17

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 50 Sit Ups Run 800m 40 Sit ups Run 600m 30 Sit Ups Run 400m 20 Sit Ups Run 200m



1/11/17

CrossFit Enforce – WOD Metcon (Time) Partner WOD 7 Rounds Row 250m 15 Wallballs(20/14)1 round is each person completing the 250m row followed by the Wallballs 25 min cap



1/10/17

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min Odd- 10 T2B Even-10 Bar Facing BurpeesIf you do not have kipping toes to bar scale will be kipping Knees to elbows or knees to waist