Daily Wod

(CF - Crossfit, FF - Functional Fitness, MC - MetCon)

Super Saturday CF81218

Hi Reps Fitness – CrossFit View Public Whiteboard Metcon (Time) 9-15-21 reps for time of: Calories, Rowing Power Snatch 50/35kg Metcon (Time) 5 Rounds for time of: 15 Toes to Bar 10 Ring Dips 5 Squat Clean 80/45kg Metcon (Time) 3 Rounds for time of: 15 Back Squats 60/40kg 12 Burpees, bar-facing 9 Handstand Push ups

Chip Away

Hi Reps Fitness – Functional View Public Whiteboard Chip Away (No Measure) Chipper 71218 2 min work 1 min rest 3 min work 1 min rest 4 min work 1 min rest 5 min work 1 min rest 6 min work 1 min rest 7 min work 1 min rest 8 min work Start back at top each round. 10…

CF71218

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 400 m Run 2 rounds: • 10 Band Triceps Pushdowns • 10 Push-ups • 10 Ring Rows 2 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pec Stretch Right • 30 sec Pec Stretch Left • 30 sec Squat Hold • 30 sec…

CF61218

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 3 rounds: • 20 Side to Side Jumps • 10 Jumping Jacks • 10 Jumping Lunges 2 rounds: • 20 KB Hand to Hand Swing • 10 KB Thruster /arm 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 Leg Swings /leg Weightlifting Thruster (3-3-3+) • 3…

FF EMOM Mini Wods

Hi Reps Fitness – Functional View Public Whiteboard Metcon (No Measure) 3 RDs x 20 Push Ups 20 Lateral Step Ups (10 e/side) 20 Leg Raises 20 Static Lunges (10 e/side) 4 RDs x 25 Kettlebell Swings 20 Goblet Squats 10 Clean & Jerks (per arm) 3 RDs x 60 Mountain Climbers 20 Butterfly Sit Ups 10 Burpees 40 Bicycle…