Monthly Archives: September 2015

090115

CrossFit Enforce – WOD Metcon (No Measure) Hip Mobility Test Internal Rotation vs External Rotation Back Squat (5×5 @80-85%)

090315

CrossFit Enforce – WOD Snatch (2-2-2-2-2) Metcon (Time) 3RFT 400m Run 30 sec rest 200m Run 30 sec rest

090815

CrossFit Enforce – WOD Metcon (Time) For Time… 1.2.3.4.5.6.7.8.9.10 Front Squats(135/95) Pull Ups *200m Run after even number round(2.4.6.8.10)25 min cap

091115

CrossFit Enforce – WOD 9/11 (AMRAP – Reps) 9 Minute AMRAP 9 HSPU 9 K2E -Rest 2 min 11 Minute AMRAP 11 Burpee Deadlifts(95/65) 11 Box Jumps(24/20)

091915

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 20 min AMRAP 200 Double Unders -25 DU relay to get there 30 Strict HSPU *partner must hold deadlift in top position during HSPU(185/125)

092115

CrossFit Enforce – WOD Push Press (3-3-3-3) Metcon (AMRAP – Reps) 10 min AMRAP HR push up (5.10.15.20.25…) OH Squats(135/95) (1.2.3.4.5…)

092215

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 3 min AMRAP C2B pull ups Metcon (Time) 3RFT 10 Power Cleans(185/125) 100 Double Unders20 min time cap

092315

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 400m 13 Thrusters(95/65) 13 T2Bfirst set of Thrusters should be unbroken

092415

CrossFit Enforce – WOD Power Snatch ( 3 OTM for 10 min) @ 70% focusing on hips back when receiving the weight Metcon (No Measure) Core Work 8 Rounds :30 sec of Plank :30 Sec of hollow rocks

092515

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min Odd- 10 Push Press(115/75) Even- 8 Burpee Box Jumps