Monthly Archives: June 2016

06/08/16

CrossFit Enforce – WOD Metcon (Time) For time… Run 800m 40 Burpees to a plate(45/25) Run 800m 20 Burpees to a plate(45/25)

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CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 24 min (8 Rounds) 1st-63 Double Unders 2nd-21 Push Press(45/33) 3rd-7 DB Snatch (50/30)Alternate arms each round for the snatch (L arm for all 7 then R arm for next 7 in Round 2…..)

062916

CrossFit Enforce – WOD Front Squat (Find 3RM) Metcon (Time) For time…. 21-15-9 Front Squat(95/65) Run 200m after each round12 min cap Front squats should be unbroken

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CrossFit Enforce – WOD Metcon (AMRAP – Reps) 3 Rounds 2 min of Assault Bike for calories Rest 2 min 2 min of Rowing for calories Rest 2 minutes

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CrossFit Enforce – WOD Metcon (AMRAP – Reps) 6 Rounds 1 min of T2B 1 min of rest 1 min of DB Snatch(50/30) 1 min of restRx+ is DB squat snatch

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CrossFit Enforce – WOD Shoulder Press (Find 1RM) Metcon (Time) For time… 1 mile Assualt bike 30 Power Cleans(155/105) 1000m Row15 min cap

061316

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 15 min AMRAP 10 Squat Clean and Jerk(135/95) 15 Burpees 8 Squat Clean and Jerk 15 Burpees 6 Squat Clean and Jerk 15 Burpees 4 Squat Clean and Jerk 15 Burpees 2 Squat Clean and Jerk 15 Burpees AMRAP Squat Clean and Jerk

061416

CrossFit Enforce – WOD Metcon (No Measure) Strict Muscle Up Skill Work 15 min of negative or false grip work 50 Strict C2B (Time) For time… 50 Strict C2B Pull ups15 min cap

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CrossFit Enforce – WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

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CrossFit Enforce – WOD Metcon (AMRAP – Reps) 3 Rounds 4 min AMRAP 25 Deadlifts(225/155) AMRAP HSPU with remaining time Rest 2 minGoal is to have deadlifts done in 2-3 quick sets HSPU scale is full ROM on box to develop strength