CrossFit Tri-County

WODs

12.7.18

Fun Friday comp style wod focus here is team work and strategy and support and fun. sign up for class asap to help out the coaches with set up. Wod 1 With a Running Clock… In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster Rest 1:00 In 3 Minutes (7:00[…]

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12.6.18

AMRAP 3 21 Overhead Squats (75/55) 21 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats (95/70) 18 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats (115/80) 15 Box Jumps 40,30 Max Cal Row Rest 3:00 AMRAP 3 12 Overhead Squats[…]

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12.4.18

Push Press X 2 Split Jerks X2 4 Sets   Wod: Amrap 12: 30 Double Unders 12 Push Press (95/65) 30 Double Unders 12 Toes to Bar

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12.3.18

5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) 2 Minutes Rest Between Rounds.

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12.1.18

Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row Today’s workout is a team version 2014 Regionals Event 6. This “chipper” format is a classic workout[…]

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11.30.18

Team of 2 Amrap 20 2 Ring Muscle ups 4 Hspu’s 8 Kettle Bells Swings 70/53 Athlete 1 Complete all 2-4-8 Then Athlete 2 completes 2-4-8 that is 1 rd

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11.29.18

Strength: Back Squats 3-3-3-3-3 Building in weight Wod 21-15-9-6-3 Bike Cals Kettle Bell Lunge steps 53/35 1 kettle bell in front rack position

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11.27.18

Part 1 Climb the ladder as high as possible in 9 minutes of: 1,2,3…Thrusters (95/65) 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees * Score workout as rounds completed + reps (e.g. if you finish the round of 9 reps and 7 Thrusters in the round of 10 your score is 9 rds +7[…]

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