CrossFit Tri-County

WODs

2.9.19

In teams of 2: Partner 1 completes 50/40 Calorie Assault Bike Partner 2 completes AMRAP 10 Russian KB Swings (70/53) + 10 Hand Release Pushups Switch Partner 1 completes 40/30 Calorie Assault Bike Partner 2 completes AMRAP 8 Russian KB Swings (70/53) + 8 Hand Release Pushups Switch Partner 1[…]

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2.8.19

Teams of 2 complete 5 Rounds For time: 6 Bar Muscle ups 15 Hspu’s 20 Burpee Box Jumps 30 V ups 200 Double unders

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2.7.19

Deadlifts Emom 14. 2 Deadlifts every 2 minutes building in weight Wod: 6 Rounds for time 5 Deadlifts 135/95 5 Hang Power Cleans 135/95 5 Front Squats 135/95

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2.6.19

AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time Remaining

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2.5.19

Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

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2.4.19

AMRAP 18: 40/30 Calorie Bike 30 AbMat Sit-ups 20 Kettle Bell Box Step-ups (35’s/26’s to a 20″ Box) See 9/24/18

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2.2.19

Teams of 2 Amrap 25 5 Squat Cleans 135/95 5 T2B 5 Split Jerks 135/95 5 Strict Pull ups 50 Double unders

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2.1.19

Teams of 3 (30:00 Time Cap) For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (115/75) 15 Rope Climbs 50 Power Snatches (95/65) 300 Double Unders 70/50 Calorie Bike

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1.30.19

AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

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