Monthly Archives: March 2016

030316

CrossFit Enforce – WOD Metcon (Time) For time… 50 Burpees Rest 2 min 30 Burpees Rest 1 min 15 Burpees Metcon (No Measure) Open Athletes Shoulder and Hip Mobility

030416

CrossFit Enforce – WOD CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ […]

030516

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 1 partner works while the other runs 200m 15 Push Ups 10 Strict Pull Ups 5 KB Swings(70/53)

030716

CrossFit Enforce – WOD () () Weightlifting Front Squat (5×3@80%) Push Press (5×3@80%)

030816

CrossFit Enforce – WOD New Benchmark Metcon (Time) For Time… 10-9-8-7-6-5-4-3-2-1 Strict HSPU Run 200m afer each round

030916

CrossFit Enforce – WOD Metcon (No Measure) Gymnastics Skill Work 15 min of skill work then OTM for 10 min with the skill you worked on

031016

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 20 min 1st-:30 sec of Rowing 2nd-10 Med Ball Cleans(20/14) 3rd-:30 sec of Double Unders 4th-10 Alternating Arm/Leg SupermansFor Open Athletes come in and get your HR up,truly focus on moving like you care!

031116

CrossFit Enforce – WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. CrossFit […]

031216

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 20 min AMRAP Partner WOD 100 Wallballs(20/14) 100 Calories, Rowing 100 Step ups with KB(53/35) 20in *One partner works while the other rests **at the top of every minute the partner not working completes 5 burpees

031416

CrossFit Enforce – WOD Strict pull ups (3 Sets of Max Effort) score is total # of reps of all 3 sets Metcon (AMRAP – Rounds and Reps) 10 min AMRAP (2.4.6.8.10.12…) HR Push Ups Goblet Squats(53/35)