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Archive for category: WOD
Jul
18
2019

Endurance

CrossFit Kendall – CrossFit Endurance Metcon (AMRAP – Reps) 10 minute Amrap: Run 1 mile Max Burpees Rest 3 minutes. 7 minute Amrap: Run 800m Max Sit-ups Rest 3 minutes. 4 minute Amrap: Run 400m Max Russian KB swings #53/35 Rest 3 minutes. 1 minute Amrap: Run 200m Max Goblet squats

Jul
17
2019

Wednesday

CrossFit Kendall – CrossFit A.: Metcon (AMRAP – Reps) 12 minute Skill work: Max UB Ring MU -rest 5 minutes- 4 rounds: 60% of reps from above -rest 1 minute btw rounds- B.: Metcon (Weight) Every 90 seconds for 7:30: 10 Strict Press #light C.: Metcon (Time) For time: 70 Double-unders 3...

Jul
16
2019

Endurance

CrossFit Kendall – CrossFit Endurance Metcon (No Measure) Warm-up: 400m run Tabata(no rest): 20 seconds Alt Duck walk lunge 10 second Squat hold EMOM for 12 minutes: 1- Calorie Bike #10/7 2- 50ft Sled pull #135/90 Rest 5 minutes. 10 rounds 20m Sled drag #90/45 80m Run out Walk back

Jul
16
2019

Tuesday

CrossFit Kendall – CrossFit A.: Metcon (AMRAP – Reps) 6 rounds NFT: 10 Strict Pullup/ 10 Strict HSPU 10 Pistols *Alternate pullup and HSPU each round Metcon (No Measure) Scored as 3 separate wods. (TTT format) 3 minute Amrap: -rest 3 minutes- 6 minute Amrap: -rest 3 minutes- 9 minute Amr...

Jul
13
2019

Saturday

CrossFit Kendall – CrossFit GYM CLOSED

Jul
12
2019

Friday

CrossFit Kendall – CrossFit A.: Back Squat (10,10,8,8 @60-75%) B.: Good Mornings (3×10-light) C.: Metcon (Time) For time: 4 Rope Ascents 10 KB thrusters #53/35 10 V-ups 3 Rope Ascents 10 Thrusters 10 V-ups 2 Rope Ascents 10 Thrusters 10 V-ups

Jul
11
2019

Thursday

CrossFit Kendall – CrossFit A.: Handstand Skill Work (Handstand walk- 5x15ft) B.: Metcon (Weight) Every 90 seconds for 7:30: 10 Strict Press #light C.: Metcon (Time) 5 rounds for time: 12 Box jumps 24/20″ 10 Box Pike HSPU 8 Deadlifts #225/155

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