CrossFit Tri-County

WODs

1.29.19

Hang Power Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 2 reps #5: 2 reps #6: 2 reps #7: 1 rep #8: 1 rep #9: 1 rep   3 rounds for time: 15 Hang Power Cleans (135/95) 15 Ring Dips Scoring: Time

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1.28.19

Wod: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)

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1.26.19

In teams of 2, rotate through the following 3 stations: In 8 minutes complete: Max Calorie Row * Switch every minute Rest 1 minute In 8 minutes, complete: Max Box Jumps 24/20 * Switch as you like Rest 1 minute In 8 minutes, complete: Max Double Unders * Switch as[…]

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1.22.19

Teams of 2 complete 5 Rounds: 1 Minute at Each Station Ab Mat Sit ups Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

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1.21.19

Classes 9am and 6pm only Home Wod Emom 20 2 Burpees 7 Push Ups 12 Air Squats Goal is to finish before the minute. when you can no longer finish before the min you are done! Scale your numbers if needed to make for a good challenge You Complete all[…]

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1.19.19

Teams of 2 Complete all then partner goes Amrap 25 5 Dead Lifts 185/135 5 Push ups 5 Wall Ball sit ups 20/14 5 Box Jumps 24/20 40 Double Unders

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1.18.19

Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65)  30 Toes to Bar 30 Thrusters (95/65) 150/100 Calorie Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80)  30 Toes to Bar 30 Thrusters (115/80) 150/100 Calorie Bike 2[…]

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1.17.19

AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row

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1.16.19

Amrap 12 10/8 Bike Cals, 1 Power Clean (165/115) 10/8 Bike cals, 2 Power Cleans (165/115) 10/8 Bike Cals, 3 Power Cleans (165/115) … Up by (1) Power Clean Until Finish Check date 11.15.18 for old score

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1.15.19

1 Pausing Front Squat + 1 Front Squat Build to a Heavy Complex 3 Rounds 10 Chest-to-Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

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