WOD

25
Aug

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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25
Aug

Monday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Burpees 6 Ring Rows or 6...
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23
Aug

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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22
Aug

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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22
Aug

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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21
Aug

Thursday

Three Ships CrossFit – CrossFit Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect...
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21
Aug

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (Time) FOR TIME 1000m Row 800m Run 40 Cal. Bike 500m Row 400m Run 20 Cal. Bike -20:00...
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20
Aug

Wednesday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 Box Jumps 10 Alt. Single Arm DB Hang...
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