WOD

12
Feb

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 10/8 Cal. Row 30 Russian Twists 20 Alt. DB...
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12
Feb

Thursday

Three Ships CrossFit – CrossFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 800m Run 20 Perfect Push-Ups 30 Sit-Ups 40 Walking...
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11
Feb

Wednesday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES* 10 Box Jump Overs 100m KB Cross Body Carry**...
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11
Feb

Wednesday

Three Ships CrossFit – CrossFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang...
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10
Feb

Tuesday

Three Ships CrossFit – QuickFit Workout Metcon (4 Rounds for reps) EMOM x 16 MINUTES MIN 1 – :45 MAX Slam Balls MIN 2 –...
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10
Feb

Tuesday

Three Ships CrossFit – CrossFit Strength Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build...
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9
Feb

Monday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 21 Calorie Row 15 Pike Push-Ups 9 KB Suitcase...
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9
Feb

Monday

Three Ships CrossFit – CrossFit Strength Deadlift (Build to Heavy 5-Rep Deadlift) ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load)...
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