location301-787-4742 location6860 Olney-Laytonsville Rd, Laytonsville, MD 20882

Old Wods

CrossFit

052617
admin| post | May 25, 2017| 0 Comments

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%

CrossFit

051317
admin| post | May 12, 2017| 1 Comment

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 min Cap

CrossFit

050917
admin| post | May 8, 2017| 1 Comment

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

CrossFit

Practice Murph-ish
admin| post | May 5, 2017| 1 Comment

CrossFit Enforce - WOD


Metcon (Time)


Partner WOD
For time...
Run 800m
10 Rounds
2 Rope Climbs
20 Push Ups
30 Squats
Run 800m
Runs are done together
Everything else is cut in half
25 min Cap
Rain or shine

CrossFit

050517
admin| post | May 4, 2017| 1 Comment

CrossFit Enforce - WOD


Deadlift (5x5@ 80%)


Accessory Work
Dumbbell Press
5x10(Alternating arms with a dumbbell in each hand

1 2 3 60

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