Monthly Archives: March 2017

17.4

CrossFit Enforce – WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – […]

031617

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 14 min Odd-5 Push Jerks(95/65) +5 Burpees Even- 15 Sit Ups

031817

CrossFit Enforce – WOD Metcon (AMRAP – Reps) Partner WOD 16 min AMRAP 40 Box Jumps(24/20) 40 T2B Partner holds DB(50/35) while other works

032017

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 4 Rounds 1 min of DB Thrusters(50/35) 1 min Rest 1 min of Double Unders 1 min Rest

032217

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Work:Rest 1:1(with a partner) 10 Burpees over the Rower Row 200mWith a fun warm up game!

032317

CrossFit Enforce – WOD Metcon (AMRAP – Reps) OTM for 14 min Odd: -5 Inverted Ring Rows+10 Squats Even-:20 sec of Max Double Unders

17.5

CrossFit Enforce – WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 […]

Partner Wod

CrossFit Enforce – WOD Metcon Metcon (AMRAP – Rounds and Reps) 25min. AMRAP 400m Run (with partner) 25 Burpee Box Step Overs (20in)One partner works while the other is in a dead hang on the pull up bar — if the partner drops the other partner must stop No partner can do more than 15 […]

032717

CrossFit Enforce – WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 30 Sit Ups 20 Shoulder Press(95/65) 10 Burpees

032817

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 3 Rounds 4 min AMRAP Row 30/25 Calories With remaining time AMRAP of…… Round 1- Toes to Bar Round 2- Power Cleans(135/95) Round 3- Overhead Lunges(45/25)with plate Rest 4 min between rounds