Challenge Accepted

WOD and Schedule

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10.11.21
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"JACK SPARROW"

[SWEAT]

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (35/20)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (35/20)
*Completed in 6x25ft Increments

*Score = Time it takes to complete the workout

[TRAIN/COMPETE]

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

*Score = Time it takes to complete the workout

WOD

"TOP HEAVY"

5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips

*Build in weight each round

*Score = Heaviest Barbell Weight

"HEARTACHE"

Part 1: Build to A Heavy 3 Front Squat [ALL TRACKS]

Build to A Heavy 3 Front Squat
[15 Minute Window]

*Score = Heaviest Load

[SWEAT]

3 Rounds For Time:
10 Front Squats (135/95)
20 Toes to Bar
50 Double Unders

*Score = Time it takes to complete the workout

[TRAIN/COMPETE]

3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders

*Score = Time it takes to complete the workout

Class Schedule

MON

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

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  • CrossFit

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  • CrossFit

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TUE

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

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  • CrossFit

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  • CrossFit

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WED

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

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  • CrossFit

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THU

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

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  • CrossFit

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FRI

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • Youth Program

    -

  • CrossFit

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  • CrossFit

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SAT

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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SUN

  • Yoga

    -

  • Open Gym

    -