WOD

10
Nov

Monday

Three Ships CrossFit – QuickFit Workout Metcon (Time) FOR TIME* 40-30-20-10 Alt. DB Snatch Alt. Single DB Lunges** *10 Cal Bike After Every Full Set...
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10
Nov

Monday

Three Ships CrossFit – CrossFit Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift*...
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9
Nov

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine‚Ķ 1:00...
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8
Nov

Saturday

Three Ships CrossFit – CrossFit Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets....
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7
Nov

Friday

Three Ships CrossFit – QuickFit Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets-
7
Nov

Friday

Three Ships CrossFit – CrossFit A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. NC60 Warm-up Warm-up (No...
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6
Nov

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest...
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6
Nov

Thursday

Three Ships CrossFit – CrossFit Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – Row for Cals MIN 2 – AMRAP of...
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