Monthly Archives: January 2016

011315

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Tabata Squats Push Ups Box Jumps(24/20) KB Swings(53/35)1 min rest between movements

011416

CrossFit Enforce – WOD Strict pull ups (5 sets of Max Effort ) 2 min between sets Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 25 Double Unders 8 Burpees

011516

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min Odd-Wall balls(20/14) Even-Row for Calories *30 seconds of max effort for each minuteScore is number of Wallballs plus Calories

11816

CrossFit Enforce – WOD Shoulder Press (5×5@75%) Metcon (Time) For Time… 25-20-15-10-5 Deadlifts(225/155) 60 Double Unders after each round15 min time cap

011916

CrossFit Enforce – WOD Hang Power Clean (2 OTM for 10 min) @ 85% Metcon (AMRAP – Rounds and Reps) 8 min AMRAP (2.4.6.8.10.12…) Hang Power Clean(135/95) HSPU

012016

CrossFit Enforce – WOD Metcon (Time) For Time… Row 40 Calories 40 Squats 30 C2B Pull Ups 30 Front Squats(95/65) 20 Pull Ups 20 Thrusters(95/65)20 min time Cap

012116

CrossFit Enforce – WOD Metcon (Time) 5 RFT 10 Burpee Box Jumps(24/20) 10 KB SDHP(53/35) -Rest 5 min 3RFT 15 Burpees 10 KB SDHP5 rounds should take no more than 10 minutes…scale the number of rounds to 4 or 3 if needed 25 min cap including rest

012216

CrossFit Enforce – WOD Metcon (AMRAP – Reps) In teams of 3 25 min AMRAP Row 3000 meters 300 T2B 300 Wallballs(20/14)

1/26/16

CrossFit Enforce – WOD Front Squat (Find 2RM) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP (2.4.6.8.10.12.14) C2B Pull ups 30 Double Unders after each round

012716

CrossFit Enforce – WOD 1000m Row (Time) Max Effort 1000m Row3 x 1000m row try to keep all 3 within 5 seconds of each other -score is slowest 1000m time