Author Archives: admin

052617

CrossFit Enforce – WOD Squat Clean and Jerk (OTM for 17 min) Min 1-5 3@60% Min 6- Rest(change weights) Min 7-11 2@70% Min 12-Rest(change weights) Min 13-17 1@85%

051817

CrossFit Enforce – WOD Power Clean (3-3-3-3-3-3-3) Accessory 100 Hollow Rocks

051317

CrossFit Enforce – WOD Metcon (Time) Teams of 3 For Time… 28-24-20-16-12 Dumbbell Lunges Burpess over the Dumbbell Men:50’s Women:35’s*1 partner works while the others rest *Each teamate will complete 28 Lunges each. Once they have each completed 28 lunges they move onto the 28 burpees each. Then 24 and 20 and so on. 25 […]

050917

CrossFit Enforce – WOD Machine Tabata (3 Rounds for reps) Tabata Row for Calories Rest 1 minute Ski for Calories Rest 1 minute Assault Bike for Calories

050817

CrossFit Enforce – WOD Metcon (Time) 3RFT 100 Double Unders 25 Handstand Push Ups20 min cap

Practice Murph-ish

CrossFit Enforce – WOD Metcon (Time) Partner WOD For time… Run 800m 10 Rounds 2 Rope Climbs 20 Push Ups 30 Squats Run 800mRuns are done together Everything else is cut in half 25 min Cap Rain or shine

050517

CrossFit Enforce – WOD Deadlift (5×5@ 80%) Accessory Work Dumbbell Press 5×10(Alternating arms with a dumbbell in each hand

050417

CrossFit Enforce – WOD Metcon (Time) For time…. 50 Calories Rowing 50 Toes to Bar 50 KB Swings(53/35)15 min Cap

042417

CrossFit Enforce – WOD Metcon (AMRAP – Reps) 15 min AMRAP 50 Box Jumps(24/20) 50 KB Swings (70/53) 50 Burpees 50 Jumping Lunges

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 – […]