Monthly Archives: February 2016

020216

CrossFit Enforce – WOD P1: Metcon (No Measure) Squat Therapy Metcon (Time) For Time… 30-20-10 T2B OH Squat(75/55)15 min cap

020316

CrossFit Enforce – WOD Metcon (No Measure) Gymnastics Skill WorkPractice Practice Practice

020416

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 8 min AMRAP Row 12/10 Calories 8 Burpees Rest 4 min 8 min AMRAP 7 Clapping Push Ups 14 Russian KB Swings(53/35) 21 Squats

020516

CrossFit Enforce – WOD Clean (5×2@85%) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP Double Unders (10,20,30,40..) 5 squat cleans(155/105)

022716

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Teams of 3 5 min of Max Calories 5 min of Max Stict HSPU 4 min of Max Calories 4 min of Max Strict HSPU 3 min of Max Calories 3 min of Max Stict HSPU

022816

CrossFit Enforce – WOD Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between […]

022916

CrossFit Enforce – WOD () Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest […]

16.1

CrossFit Enforce – WOD CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repPlease arrive early […]

022516

CrossFit Enforce – WOD Metcon (Time) Non Open Athletes(YOU CAN STILL SIGN UP!!!!) Row 2000m Rest 4 min Row 1000m Rest 2 min Row 500m Metcon (No Measure) Open Athletes Row 1000m Shoulder and Hip Mobility

022416

CrossFit Enforce – WOD Metcon (Time) 21-15-9 Burpee Box Jumps(24/20) Wallballs-x2-(20/14) Metcon (Time) 250 Double Unders2 min rest after first metcon 25 min time cap for the day