Monthly Archives: August 2016

081216

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Team WOD 2 Rounds 5 min of Max Calories on Assault Bike 5 min of Max Rope Climbs 5 min of Max DB Snatch(50/30) Each Class will be divided up into 3 teams Each rope Climb will count for 5 reps

081316

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 25 min AMRAP Partner WOD Row 250m 10 Thrusters(95/65) *thrusters must be unbroken **partners alternate full rounds

081516

CrossFit Enforce – WOD Metcon (Time) For time… 50 Deadlifts(135/95) 50 Burpees 50 Pistols 50 T2B

081616

CrossFit Enforce – WOD Push Press+Push Jerk+Split Jerk (Find heavy set from rack) Push Press+Push Jerk+Split Jerk (1+1+1) Metcon (AMRAP – Reps) 3 Rounds 3 min AMRAP 6 Push Jerks(115/75) 9 Box Jumps(24/20) Rest 1 min

081716

CrossFit Enforce – WOD Metcon (Time) 10-8-6-4-2 Front Rack Lunges(185/125) Run 400m after each round

081816

CrossFit Enforce – WOD Shoulder Press (Hold overhead for 2 min, rest 2 min, then 1 min) Use 60% of your 1RM Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Handstand Push Ups 25 Double Unders 10 KB Swings(53/35)

081916

CrossFit Enforce – WOD Metcon (AMRAP – Reps) EMOM for 20 min Odd- 4 Front Squats @ 80-85% Even-8 C2B Pull UpsNo racks for front squats, should squat clean the first one then 3 front squats

082016

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Partner WOD 50 partner Wallballs 100 Sit ups 25 sync Jumping Lunges

08/21/16

CrossFit Enforce – WOD Metcon (Time) 3 RFT 800m 50 Double Unders 20 KB Snatch(53/35)

082316

CrossFit Enforce – WOD Overhead Squat (10-10-10) Metcon (Time) For Time.. 30 Deadlifts(185/125) 30 Calorie Row 30 OH Squat(95/65)10 min time cap