No Excuses Travel WOD’s

Hitting the road for a few days (or maybe weeks) and don’t want to miss out on getting in a good workout?  Or better yet, don’t want to miss out on securing your spot in the exclusive CrossFit Lake Wylie Grizzly Shark Club? Well have no fear, travel WOD’s are here!   What’s a travel Read more about No Excuses Travel WOD’s[…]

Friday- 08/01/2014

Main – CrossFit (No Measure) 3 Rounds 10 Med ball cleans 200m Run Skill Double unders *If you don’t have double unders, work on them. If you have them, 3 attempts at max unbroken double unders. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

tuesday- 07/29/2014

Main – CrossFit (No Measure) 2 Rounds 15 Air squats- Hold 3 seconds in bottom 15 Push ups 15 Ring rows Back Squat (4×4@90%) Metcon (Time) “Power Elizabeth” 21-15-9 Power clean 135/95# Ring dips

Saturday- 07/26/2014

Main – CrossFit (No Measure) 2 Rounds 9 Jumping squats 7 Ring rows 5 inch worms Metcon (Time) Partner Workout For time 30 Shoulder to overhead 95/65# 1 Mile run 60 Pull ups 1 Mile run 100 Burpees

Friday- 07/25/2014

Main – CrossFit (No Measure) 3 Rounds 250m Row 15 Wall Balls Metcon (No Measure) 7×7 Strict pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Wall balls 20/14 5 Box jumps 24/20″ 10 Wall balls 10 Box jumps 15 Wall balls 15 box jumps (Increase by 5 reps each round)