WOD

30
Nov

12.1.18

Three Ships CrossFit – CrossFit Metcon (Time) PARTNER WORKOUT 2 ROUNDS FOR TIME 1 Mile Run* 100 Wall Balls (20/14) 100 Burpees*Partners alternate 400m at...
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29
Nov

11.30.18

Three Ships CrossFit – CrossFit Metcon (No Measure) 4 SETS 10 DB Bench Press 8 Ring Rows (Feet Elevated) 1:00 Side Plank each side -Rest...
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28
Nov

11.29.18

Three Ships CrossFit – CrossFit Metcon (AMRAP – Reps) 4 SETS AMRAP x 4 MINUTES 3 Power Clean (205/145) 6 T2B 9 Push-ups -Rest 1:00...
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27
Nov

11.28.18

Three Ships CrossFit – CrossFit Overhead Squat 5-5-5-5 Metcon (Weight) EMOM x 14 MINUTES 7 OHS or Front Squat (75/55) 7 C2B Pull-ups
26
Nov

11.27.18

Three Ships CrossFit – CrossFit Metcon (Time) 3 ROUNDS FOR TIME 800m Run 30/24 Calorie Row 25 Box Jumps (24″/20″)
25
Nov

11.26.18

Three Ships CrossFit – CrossFit CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)
21
Nov

11.22.18

Three Ships CrossFit – CrossFit Metcon (Time) “LOREDO” 6 ROUNDS FOR TIME 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
20
Nov

11.21.18

Three Ships CrossFit – CrossFit Deadlift 5-5-5-5-5**Build 30-50lbs past your workout weight. Metcon (Time) FOR TIME 30-20-10 Deadlifts (225/155)|(185/125) 60-40-20 Sit-ups