Monthly Archives: July 2016

070116

CrossFit Enforce – WOD Metcon (No Measure) 10 min of Pistol skill work Metcon (Time) 4 RFT 28 Alternating Pistols 15 Power Cleans(115/85)20 min cap Scale is 2 to 1 squats

070216

CrossFit Enforce – WOD Metcon (Time) For time… Patner WOD Each partner performs 10 100m shuttle sprints(50×2) 3 Rounds 40 T2B 40 Burpee Box Jumps(24/20)20 min cap

070516

CrossFit Enforce – WOD Metcon (No Measure) Power Snatch Clinic Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 70 Double Unders 7 Muscle Ups 7 Power Snatch(155/105)

070716

CrossFit Enforce – WOD Squat Clean + Power Clean+ Split Jerk ((1+1+1)) Find heavy set of this complex…. No dropping the bar between movements Metcon (Time) 21-15-9 Squat Clean and Split Jerk(155/105) 42-30-18 Push Ups

070716

CrossFit Enforce – WOD Metcon (Time) 5RFT 15 Ring Dips Run 200m20 min Cap Rx+ is….. 75 Strict Ring Dips Run 200m every time you break

070817

CrossFit Enforce – WOD Metcon (Time) For time… 1 mile Assualt Bike 50 Wallballs(20/14) 10 Rope Climbs

070916

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) Partner WOD Hopper Style Each class will choose movements out of an hopper…..constantly varies

071116

CrossFit Enforce – WOD Metcon (Time) For time… 9-15-21 Front Squats(185/135) HSPU Metcon (No Measure) Strict Pull Ups Accumulate 30 for quality

071216

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Tabata Box Jumps(30/24) Rest 1 minute KB Swings(53/35) Metcon (Time) Rest 1 min Run 1 mile

071316

CrossFit Enforce – WOD Deadlift (5×5@ 80%) Focus of position and speed Metcon (Time) For time… 75 T2B15 min Cap