Friday’s WOD – 03.13.20

METCON

“Power Wash”
Every 10 Minutes x 2 Rounds (Time)
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

* In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
* Your score today is the slower of the two rounds

FacebookTwitterGoogle+TumblrLinkedInShare

Thursday’s WOD – 03.12.20

METCON

“Vertigo”
AMRAP 18 (Reps)
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

Score = total reps completed at the end of 18 minutes

FacebookTwitterGoogle+TumblrLinkedInShare

Wednesday’s WOD – 03.11.20

METCON

“Bergeron Beep Test”
On the Minute For as Long as Possible (Rounds & Reps)
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

FacebookTwitterGoogle+TumblrLinkedInShare

Monday’s WOD – 03.09.20

METCON

“Overkill”
21-15-9 (Time)
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

FacebookTwitterGoogle+TumblrLinkedInShare

Saturday’s WOD – 03.07.20

METCON

“Easy Does It”
Partner WOD (Time)
Buy-In: 200 Double Unders
50 Ab Mat Sit-Ups
50 Lateral KB Box Step Overs (53/35)
50 Kettlebell Swings (55/35 lb)
50 Burpees
50 Overhead Reverse Lunges (45/35)
50 Slam Balls
50 Hand Release Push-Ups
50 Plate G2OH (45/35)
Cash-Out: 200 Double Unders

FacebookTwitterGoogle+TumblrLinkedInShare

Friday’s WOD – 03.06.20

METCON

“Fight Gone Bad Rx”
3 Rounds of 1 Min Stations (Reps)
Wallballs (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (20″ for all)
Push Press (75/55)
Row (Calories)
Rest 1:00

FacebookTwitterGoogle+TumblrLinkedInShare
1 2 3 4 147

Lets Get Physical.

CrossFit is a core strength and conditioning program, designed to enhance your overall general physical preparedness and optimize your physical capabilities. Schedule

Fitness
Domains.

We concentrate on cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Interested in making things happen? Try it out!

News From
The Box.

Curious about CrossFit GroundWorks training and the experience of staying fit? Keep updated and learn more by visiting our CrossFit blog. The Box

graphic-125x63
fuel
rx-bar
u-stronger-new

© 2013 CrossFit GroundWorks. All Rights Reserved. Milwaukee, Wisconsin