Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Saturday Special (Time) 500m Run 400m Row 300m Ski 20 Cal Bike 10 Burpee Box Over 10 Rounds of 10 Push-ups 10 Bench Squats 10 Sit-ups 10 Burpee Box Overs 20 Cal Bike 300m Ski 400m Row 500m Run

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard a: Metcon (AMRAP – Rounds and Reps) 12min CAP 50 Weighted Step Ups 40 Ring Rows 30 Thrusters 20 V-Ups 10 Renegade Rows w/Push Ups b: Metcon (AMRAP – Rounds and Reps) 12min CAP 50 DB Reverse Lunges 40 Squat w/Bicep Curl 30 Push Presses 20 Db Sit Ups 10…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 rounds: • 10 Plate Jumps (front) • 10 Plate Jumps (sides) • 10 Plate Jump Overs (lateral) • 10 Jumping Jacks 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg 2 rounds: • 10 Romanian Deadlifts • 10 Barbell Thrusters Weightlifting…

Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell (No Measure) Strict Press 5-3-1-1-1-1 Push Press 5-3-1-1-1-1 Split Jerk 5-3-1-1-1-1 Snatch complex Floor, Hang, High Hang x 5 Snatch Deadlift 3×3 Snatch Pull 3×3 Core 2 Rounds Plank 1 min Side plank 30 sec each side

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 20 cal Air Bike 3 rounds: • 5 Inch Worms with Push-up • 10 Ring Rows • 10 Air Squats 3 rounds: • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left…