Monthly Archives: June 2015

063015

CrossFit Enforce – WOD Paused Front Squat (5-5-5-5) 3 sec hip crease below the knee Metcon (Time) For Time… 30 Calorie-row 20 Strict Ring Dips 30 HR Push Ups 20 Ring Dips

06/08/15

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 62 Double Unders 62 Russian KB Swings(53/35)Happy Birthday Andi Ellis! Your an inspiration to all of us…If you don’t know she was #91 in the world this year after the Masters Qualifier! Metcon (No Measure) 15 minutes of skill workwork on your […]

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CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 22 min AMRAP 50 C2B 50 HSPU *one partner works while the other runs 200m

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CrossFit Enforce – WOD Hang Power Snatch (3-3-3-3-3) Goal is to receive the bar with hips back and not knees forward Metcon (Time) 3RFT 10 Hang Power Snatch(115/75) 20 Wallballs(20/14)

060415

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 50 Alternating Lunges 30 Push Press(115/75) *Every 4 Minutes complete 10 Burpees

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CrossFit Enforce – WOD Clean+Hang Clean+Split Jerk+Behind the neck jerk ((1+1+1+1)) Clean+Hang Clean+Split Jerk+ Behind the neck jerkWork up to a heavy set Metcon (Time) Time Trial 60 Cal Row for time

060215

CrossFit Enforce – WOD Metcon (No Measure) OTM for 10 min 40 Double Unders Metcon (AMRAP – Reps) 8 min AMRAP (2,4,6,8,10,12,14,16…) Squat Cleans(95/65) KB Swings(53/35)

Pick Things Up, Put Them Down

CrossFit Enforce – WOD Ben’s Birthday WOD Metcon (Time) 3 RFT 1 Deadlift (405/275) 2 Burpee Ring Muscle Ups with 3 extra ring dips 3 Power Cleans (225/155) 4 Strict Deficit HSPU (4″/2″) Metcon (Time) 88 Floor Press (95/65)

060915

CrossFit Enforce – WOD Back Squat (3×3 @ 85%) Metcon (AMRAP – Reps) 10 min AMRAP (3.6.9.12.15.18.21…) Burpees Hang Power Clean & Jerk(135/95)

061015

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m Run 10 T2B/K2E* 10 Deadlifts(275/185) * 1 T2B followed by 1 K2E without coming off the bar