WOD

20
Aug

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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19
Aug

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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19
Aug

Tuesday

Three Ships CrossFit – CrossFit Workout Metcon (Time) FOR TIME 800m Run/1000m Row/Bike Immediately into… 3 ROUNDS 10 Single DB Burpees (50/35)|(35/25)* 20 SA OH...
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18
Aug

Monday

Three Ships CrossFit – QuickFit Workout Metcon (4 Rounds for reps) 4 ROUNDS FOR MAX REPS :45 Max Burpees -Rest :45- :45 Max Double DB...
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18
Aug

Monday

Three Ships CrossFit – CrossFit Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but doable, set of 3. Workout Metcon (Time)...
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16
Aug

Saturday

Three Ships CrossFit – CrossFit Workout Metcon (Time) WITH A PARTNER, FOR TIME 800m Run 60 Pull-ups 60 Walking Lunges 800m Run 60 Toe 2...
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15
Aug

Friday

Three Ships CrossFit – CrossFit Strength Metcon (5 Rounds for weight) E2MOM x 10 MINUTES 1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM...
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15
Aug

Friday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 7 MINUTES* 2-4-6-8-10 … DB Power Cleans Sit-ups *After...
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