WOD

The WOD is up! Mon, 9/24/2018 CrossFit Week 3 of the Total Fitness Challenge! Don't forget to submit your scores! ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling. As a class, we will do this on Wednesday! Handstand Walk Practice Wall Walks and Handstand stuff Clean Double Clean Double Tech work: From the floor. 4 sets of 2 with 70% ___ Build up to a Heavy Double Clean. Full Squat on all cleans! AMRAP 14 Buy-In 100 Double Unders (300 Singles) then 10 Burpees over the Bar 50' Handstand walk* 10 Thrusters (95/65) 50' Handstand walk ___ 5 Wall Walks or As a team wheel barrow walk and double the reps for the workout. Mon, 9/24/2018 MarbleFit Every 45 Seconds. 1-4 - 15 Hand Release Push Ups + Gym Sprint 5-8 - 15 Sit Ups + Gym Sprint 9-12 - 15 Ring Rows + Gym Sprint 13-16 - 15 Air Squats + Gym Sprint. ___ For Time: 50 AbMat Sit Ups 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 10 Cal Assault 20 Double Unders Gym Sprint 20 Wall Balls 20 Double Unders Gym Sprint 30 Goblet Squats 20 Double Unders Gym Sprint 40 KB Swings 20 Double Unders Gym Sprint 50 AbMat Sit Ups ____ Tabata Body Building Flutter Kicks/Planks https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/24/2018#autoOpenWod=t #wodhopper