Monthly Archives: April 2016

041116

CrossFit Enforce – WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

041216

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 4 Rounds 1 min of Power Cleans(155/105) 1 min of Burpees 1 min of T2B 1 min of Calories,rowing 1 min of rest

041316

CrossFit Enforce – WOD Deadlift (3-3-3-3-3-3) All 6 sets should be challenging. Post all loads to comments Metcon (No Measure) Hanging L-Sit Accumulate 3-5 minutes

041416

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Partner WOD 20 Shoulder Press(45/35) 20 Box Jumps(24/20) Partner Runs 200m while other works

041516

CrossFit Enforce – WOD 400m Row (Time) 400m Row5x400m Row Build to a fast 400m

Farewell Rob O

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 45 min AMRAP 1000m Row buy in -then- AMRAP 20 HSPU 25 Thrusters(95/65) 30 T2B 35 Burpees Run 400m 45 KB Swings(53/35) *every 5 min 1 mini Leg blasterThis can be scaled as a partner wod. Hope to have partners use same load on thrusters. […]

041816

CrossFit Enforce – WOD Metcon (No Measure) Dumbbell Snatch Skill Work Metcon (AMRAP – Reps) OTM for 16 minutes Odd- 10 DB Snatch Even-100 m Shuttle Run(50×2)

041916

CrossFit Enforce – WOD Floor Press (10-8-6-4-2) Metcon (AMRAP – Reps) 3 min of max Wallballs(20/14) Rest 3 min 2 min of max Wallballs(20/14) Rest 2 min 1 min if max Wallballs(20/14)

042016

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 5 Rounds Max Effort of Strict C2B Pull ups 2 min between rounds BW 200m Sled Pull (Time) For Time… 200m Sled Pull With body weight (Sled is 25#)(100mx2)

042116

CrossFit Enforce – WOD Metcon (Time) Partner WOD For time…. 70-60-50-40-30-20-10 Calories, Rowing Sit Ups 1 athelte works while the other rest 20 min cap