CrossFit WOD

CrossFit – Wednesday, September 20th, 2017

Rest day optional programming -Bike Intervals- Bike 4 minutes, moderate pace Recovery Spin 1 minute Bike 4 minutes, moderate pace Rest 1 minute Bike 3 minutes, moderate/fast pace Recovery Spin 1 minute Bike 3 minutes, moderate/fast pace Rest 1 minute… Read more »

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CrossFit – Wednesday, September 13th, 2017

Rest day optional programming. -Row Intervals- Five sets: 300m (fast pace, 1k row pace) 100m (recovery/easy pace) 100m (max effort pace) 100 (recovery/easy pace) *Rest 3-4 minutes between sets. -Joint Prehab/Bodybuilding Circuit- DB Alternating Curls x 10 each arm DB… Read more »

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