Monthly Archives: November 2015

111815

CrossFit Enforce – WOD P1: Squat Snatch (3-3-3-3) P2: Metcon (Time) 21-15-9 OH Squats(95/65) Run 200m10 min cap

11/19/15

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 5 Rounds 1 min of HSPU 1 min of Sit Ups 1 min of Thrusters(135/95) Rest 1 min

11/2015

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 3 Rounds 3 min AMRAP Burpees to a plate(45) Rest 2 min 2 min AMRAP Double Unders Rest 2 mindivide DU by 5 for score… 100 Double Unders=20 reps burpees 1=1

112415

CrossFit Enforce – WOD Front Squat (10-10-10) 60%,65%,70% of 1RM Metcon (AMRAP – Reps) 8 min AMRAP (4.8.12.16.20.24…) Wallballs(20/14) BurpeesConditioning- Not always fun but so important

112615

CrossFit Enforce – WOD Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

112715

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min 1st- 5 Bar Muscle Up 2nd-10 Thruster(115/75) 3rd-15 Burpees 4th- Run 200m 5th- Rest

112815

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Partner WOD 15 KB Swings(53/35) 10 Goblet Squats(53/35) 5 HSPU * 1 Partners alternate full round(1 at a time)

113015

CrossFit Enforce – WOD Power Clean (2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Push Ups 10 Deadlifts(135/95) 15 Squats

11/16/15

CrossFit Enforce – WOD P1: Hang Clean (3-3-3-3) P2: Metcon (Time) For Time… 75 Wallballs(20/14) 75 Hang Power Cleans(115/75)15 min time cap

11/14/15

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Teams of 3 partner 1- 200m Run partner 2- 12 Shoulder Press(65/45) 6 Bar Over Burpees parter 3- Rest