Monthly Archives: December 2015

12/14/15

CrossFit Enforce – WOD Push Press (3-3-3-3) Metcon (Time) 3RFT 30 Wallballs(20/14) 20 Burpees 10 Deadlifts(225/155)

12/15/15

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 10 Rounds 1 min of work 1 min of rest AMRAP 3 Bar Muscle Ups 3 OH Squats(95/65)

12/17/15

CrossFit Enforce – WOD P1: Paused Front Squat (1-1-1-1-1) P2: Metcon (Time) For Time… 500 Double Unders10 min cap

12/18/15

CrossFit Enforce – WOD P1: Power Snatch (Find 3 RM) Must be touch and go P2: Metcon (AMRAP – Reps) 10 min AMRAP Box jumps(24/20) (5,10,15,20,25…) 3 Power Snatch@ 75% from P1

121915

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 25 min AMRAP 20 pull ups 20 KB Swings(53/35) *partner WOD **partner holds plank while partner is working

12/21/15

CrossFit Enforce – WOD P1: Push Press+Push Jerk+Split Jerk (Find heavy set of complex) P2: Metcon (Time) For Time… 30-20-10 Push Press(95/65) 60-40-20 Squats15 min cap

12/22/15

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min Odd-5 Deadlifts @ 75% Even- 12 T2B

12/23/15

CrossFit Enforce – WOD Metcon (No Measure) 5 Rounds 500 Meter Row 1:2 work to rest ratio *keep 500 meter pace at 10 sec above 500m row time PR **try for a PR on the last one

12/28/15

CrossFit Enforce – WOD Front Squat +Split Jerk (1+1) (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 12 Sit Ups 8 Front Squats(95/65) 6 Push Ups

12/29/15

CrossFit Enforce – WOD 12 29 1989 (Time) For Time… Row 1989m 12 Burpee Muscle Ups 29 Power Cleans(165/110) *power cleans must be done in 7 unbroken sets, 4 sets of 5 then 3 sets of 3