WOD

14
Aug

Thursday

Three Ships CrossFit – CrossFit Workout Metcon (6 Rounds for reps) EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down...
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14
Aug

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (Time) FOR TIME 750/500m Row 600m Run 40/30 Cal Bike -Rest 2:00- 40/30 Cal Bike 600m Run 750/500m...
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13
Aug

Wednesday

Three Ships CrossFit – CrossFit Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Run 200m MIN 2 – Max Plate G2OH...
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13
Aug

Wednesday

Three Ships CrossFit – QuickFit Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 DB Snatches (Right Arm) 6 Alt....
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12
Aug

Tuesday

Three Ships CrossFit – CrossFit Skill Warm-up (No Measure) ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring...
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12
Aug

Tuesday

Three Ships CrossFit – QuickFit Workout Metcon (7 Rounds for time) 7 SETS 250m Row 7 Burpees Over Erg -Rest 1:00 b/t Sets- -20:00 Hard...
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11
Aug

Monday

Three Ships CrossFit – CrossFit Strength Back Squat (1-1-1-1-1) Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and...
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11
Aug

Monday

Three Ships CrossFit – QuickFit Workout Metcon (Time) 4 ROUNDS FOR TIME 25 Cal Bike 25 Kettlebell Swings -16:00 Time Cap-