The WOD's

jesse skip

WOD: Monday

“CrossFit Open 17.5″
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)

40 minute time cap.

Open 17.5

WOD: Saturday

“CrossFit Open 17.5″
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)

40 minute time cap.

* Please ensure you watch the movement standards prior to coming in. This is the last Open workout come in and support our awesome community. With the end of Open party on Saturday night I recommend you hit this workout in the morning.

jono hspu

WOD: Friday

A. Overhead Squat 5-5-5-5-5

B. Max calorie row in:
20-40-60-40-20 Strokes.
*Rest as necessary between efforts.

sean

WOD: Thursday

For time:
30-20-10 reps of:
Toes to Bar
Kettlebell Swings 24/16

Rest 2 min.

20-10 reps of:
Toes to Bar
Kettlebell Swings

Rest 1 min.

10 reps of:
Toes to Bar
Kettlebell Swings

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WOD: Wednesday

A. Built to a 3RM Thruster.
*Taken from the ground.

For load:
21-18-15-12-9-6-3 reps of:
Thruster
*Sets must be unbroken for rx’d.
*12 min. cut off.

leanne tanya wall ball

WOD: Tuesday

A. 10-9-8-7-6-5-4-3-2-1 reps for time of:
C2B Pull-up
35 Double-unders

B. Stretch/mobility circuit.

WOD: Monday

WOD: Monday

“17.4″
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/push-ups
*Please consult games.crossfit.com for your specific standards.

WOD: Saturday

WOD: Saturday

“17.4″
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/push-ups
*Please consult games.crossfit.com for your specific standards.

coastal-crossfit-logo

WOD: Friday

A. Back Squat 10-8-6-4-2

B. For time:
50 DB Snatch
100 Sit-ups
50 DB Snatch

clint

WOD: Thursday

Ten rounds for time:
5 Strict Pull-up
Run 100m
35 Double-unders
Run 100m
Rest 30 sec.