Monday’s WOD – 12.16.19

METCON

“Wonderwall” (Time)
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

FacebookTwitterGoogle+TumblrLinkedInShare

Saturday’s WOD – 12.14.19

METCON

“Powder Keg” (Reps)

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (135/95)

— Rest 5 Minutes —

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (155/105)

— Rest 5 Minutes —

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
** Score is total number of C&J’s completed.

FacebookTwitterGoogle+TumblrLinkedInShare

Friday’s WOD – 12.13.19

METCON

“Stairmaster” (Time)

30-20-10
Row Calories
Dumbbell Box Step-ups (50/35)

— Directly Into —

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

FacebookTwitterGoogle+TumblrLinkedInShare

Tuesday’s WOD – 12.10.19

METCON

“Lead Foot”

Part 1 – AMRAP 4 (Rounds and Reps)
27/21 Calorie Row
27 Burpees
27 CTB Pull-Ups

— Rest 4:00 —

Part 2 – AMRAP 4 (Rounds and Reps)
21/15 Calorie Row
21 Burpees
21 Toes to Bar

— Rest 4:00 —

Part 3 – AMRAP 4 (Rounds and Reps)
15/9 Calorie Row
15 Burpees
15 Pull-Ups

FacebookTwitterGoogle+TumblrLinkedInShare

Saturday’s WOD – 12.07.19

METCON

“Hot & Heavy”

Teams of 3, AMRAP 30 (Rounds & Reps)
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

* One athlete works at a time.
** Teams must complete all reps at one station before moving to the next.

FacebookTwitterGoogle+TumblrLinkedInShare

Friday’s WOD – 12.06.19

METCON

“Outside the Box”

Teams of 2, AMRAP 30 (Rounds and Reps)
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

* Box Height: (24/20)
** Both athletes will complete a full round before moving up in reps.

FacebookTwitterGoogle+TumblrLinkedInShare
1 2 3 4 5 6 141

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