Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard AMRAP (No Measure) 7 Min AMRAP 15 Reps of each. Weighted Squats Push Press Weighted Sit-ups KB Swings KB Goblet Squats Russian Twist G2OH Plate O/H Plate Lunge Plate Sit-ups Calories Box Jumps Dead Ball Slams

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Super Saturday (No Measure) Run 400m then 5 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Run 400m then 5 Rounds 5 Burpees 10 Box Jumps 15 Jack Knives Run 400m then 5 Rounds of 5 Man Makers 10 Cal Row/ Ski 15 Dead Ball Slams

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps for time of: Calories, Assault Bike Hang power Snatch 40/30kg AMRAP 10 minutes of: 200m Ski erg 100m D-ball Carry, HEAVY (20 meter increments) 5 D-ball Over Shoulder HEAVY For time 1000 Meter Row 200 Double unders 1 Mile Run

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Rounds – Move continuously at moderate effort and wake up the body. Row 300 metre 30 Mountain Climbers (15/side) 2 Turkish Get Ups/arm Weightlifting Deadlift (Alternating movements x 4 sets each) “STOP” DEADLIFT Reps 7-5-3-3 (Increasing weight each set) Weighted Strict pull ups Reps 7-5-3-3 (Increasing…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Chipper (Time) 48 Min Chipper 48 Calories 48 Lunges 48 Box Jumps 48 KB Swings 48 Burpees 48 DB Thrusters 48 Sit-ups 48 H/R Push-ups 48 KB C&J 48 Dead Ball Slams 48 Squat Jumps 48 Renegade Row