Monthly Archives: May 2016

052116

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner Wod 5 Rounds 2 min of ME Row for Calories 1 min of rest 2 min of T2B 1 min of rest * 1 person of rest while the other works Score is total # of reps

052316

CrossFit Enforce – WOD DENIS (Time) 5 GTO (225/155) 11 Burpees 5 GTO (205/135) 11 Burpees 5 GTO (185/115) 11 Burpees 85 DUs

052416

CrossFit Enforce – WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (No Measure) Work on a skill for the remaining time

052516

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 20 min AMRAP (2,4,6.8,10…) Squat Snatch(165/115) Run 200m after each round

052616

CrossFit Enforce – WOD Metcon (No Measure) Accumulate 50 GHD Sit Ups Accumulate 20 Rope Climbs

052716

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 18 min Min 1-6 5 Deadlifts(315/215) Min 7-12 10 Lateral Bar Over Burpees Min 13-18 15 KB Swings(53/35)

052816

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 DB Snatch(50/30) 30 Double Unders Partners alternate 10 Snatch each then 30 DU each. Thats one round.

MURPH

CrossFit Enforce – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

5/31/16

CrossFit Enforce – WOD Push Press (5×5@ 75%) Metcon (AMRAP – Reps) 8 Rounds 30 sec of sit ups 30 sec of plank

5/20/16

CrossFit Enforce – WOD 50 Strict HSPU (Time) 15 min cap, scale to kipping or on box Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 7 Strict Chin Ups 14 OH squats(75/55)