WOD

16
Nov

Sunday

Three Ships CrossFit – QuickFit Warm-up Warm-up (No Measure) AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front...
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16
Nov

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders...
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15
Nov

Saturday

Three Ships CrossFit – CrossFit Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power...
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15
Nov

Saturday

Three Ships CrossFit – QuickFit Warm-up Warm-up (No Measure) 2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings →...
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14
Nov

Friday

Three Ships CrossFit – QuickFit Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15 DB Deadlifts MIN 2 – 200m Run MIN...
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14
Nov

Friday

Three Ships CrossFit – CrossFit Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon...
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13
Nov

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (Time) FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10...
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13
Nov

Thursday

Three Ships CrossFit – CrossFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20...
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