Monthly Archives: May 2015

052915

CrossFit Enforce – WOD Strict Chin Up + Kipping Pull Ups(1 set of each) Perform 1 set of max effort strict chin ups the rest 3 min and perform a set of max effort kipping pull ups(strict means no bend in knees or hips)Score is total number of strict chin ups plus kipping pull ups […]

052815

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 30 Ring Dips Run 200m 10 Single Arm KB Swings(53/35)

052715

CrossFit Enforce – WOD Front Rack Lunge (6-6-6-6-6) Metcon (AMRAP – Reps) 10 min AMREP (10,20,30,40,50…) Wallballs(20/14) (3,6,9,12,15,18…) Power Clean(165/115)

052615

CrossFit Enforce – WOD Squat Snatch (2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 50 Double Unders 8 Burpees

Murph

CrossFit Enforce – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

052315

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 22 min AMRAP -Row 1000m Buy in- (50/40/30/20/10) Partner Wallballs(20/14) Partner Burpee Box Jumps(24/20)

050615

CrossFit Enforce – WOD Power Snatch (5×3 @ 80%) Metcon (AMRAP – Reps) 10 min AMRAP (5,10,15,20,25,30,35,40…..) Double Unders 10 Ring Dips after each round

050515

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

WOD

Tabata HSPU Rest 1 min Thrusters (45/33) Rest 1 min Double Unders Rest 1 min Goblet Squats ( 53 / 35 )

Free intro canceled

Tonight’s free intro is canceled