Category

WOD

Monday

Three Ships CrossFit – CrossFit Strength Back Rack Lunge (10-10-10) Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep...
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Saturday

Three Ships CrossFit – CrossFit Workout “STRAIGHT 100.” Partner Style (Time) FOR TIME 50 Cal Row 40 Wall Balls (20/14)|(14/10) 40 Box Jumps (24/20) 50...
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Friday

Three Ships CrossFit – QuickFit Workout Metcon (Time) AMRAP x 16 MINUTES 40 Alt. DB Snatch (50/35)|(35/20) 40 Jumping Pull-ups 30 Up-Downs 30 Ring Rows...
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Friday

Three Ships CrossFit – CrossFit Workout Metcon (AMRAP – Rounds and Reps) WZA ONLINE QUALIFIER Week 1 AMRAP x 16 MINUTES 40 Alt. DB Snatch...
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Wednesday

Three Ships CrossFit – CrossFit Strength Back Squat (5-5-3-3-1-1) Back Squat -Rest at Least 2:00 b/t Sets- *Week 8 and final of Squat Cycle. Deload...
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Tuesday

Three Ships CrossFit – QuickFit Workout Metcon (Time) FOR TIME 100m Run -Rest 1:00- 200m Run -Rest 1:00- 400m Run -Rest 1:00- 600m Run -Rest...
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