BeMore CrossFit

WOD TEAM WORK OUT. In teams of  2 perform the following 160 Squats (each partner) 100 Pull-ups (each partner 50) 1 Mile Run (each partner) Each partner performs 160 squats, both partners have to be finished the squats before you start the pull-ups. Both teams finish after each partner is done the 1 mile run. [...]

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WOD 15 meters overhead walk 10 reps push-press 15 meters rack walk 10 front squats 15 meters farmer’s walk 10 hang squat cleans 15 meters walrus walk 10 renegade rows/side Rest 5 minutes Repeat the above sequence 2 more times. Results of Wednesday/Thursday Work Out Great Job All!

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WOD 100 Burpees For Time WHAT YOU NEED TO KNOW ABOUT VITAMIN D Future CrossFiter

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WOD 25 Wall  Balls Unbroken 5 X 90 seconds rest between each round 90 seconds rest afer last round then 40 Seconds Double Unders 5 X 1 min rest inbetween each round 1 in rest after last round 20 Unbroked Push Press (65lb/45lbs) X 4, 90 Seconds rest between each round 90 Seconds rest after [...]

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WOD Part 1 30 Knee to Elbows 20 Back Squat (195/135) 20 Knee to Elbows 15 Back Squats 15 Knee to Elbows 10 Back Squats Rest 10 Mins Part 2 Run 800 Meters 40 Pick it up and put over head (110/75) Run 800 Meters Layla attemping her first kippling pull-up.

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WOD Max rounds Rest 1 minute between rounds, add 10# per round, continue until failure 2x Back squat (185#/95#)

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WOD For max rounds Perform every minute on the minute, add 10# per round until failure 2x Bench press (155#/95#)

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WOD For time: 50 pull-ups 400 meter run 21 thrusters (95/65) 800 meter run 21 thrusters 400 meter run 50 pull-ups Sunset from BeMore CrossFit, AWESOME!

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