WOD

9
May

05.10.18

Three Ships CrossFit – CrossFit Metcon (Time) For time: 21-15-9 Deadlift (315lbs/205lbs) Box jump (30’/24′)
8
May

05.09.18

Three Ships CrossFit – CrossFit Metcon (AMRAP – Reps) For total reps: In 8:00 Run 800 meters in remaining time: AMRAP rounds of “Cindy” Rest...
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7
May

05.28.18

Three Ships CrossFit – CrossFit Metcon (Time) For time: 50/40cal Row 40 Single arm kettlebell thrusters (53lbs/35lbs) **alternate arms every 10 reps. 30 No push-up...
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6
May

05.07.18

Three Ships CrossFit – CrossFit Metcon (Time) 4 Rounds for time of: 200m Run 15m Double dumbbell overhead walking lunge (50lbs/35lbs dumbbell per hand) 10...
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4
May

5.5.18

Three Ships CrossFit – CrossFit Metcon (Time) With a partner for time: 60 Dumbbell push jerks + Handstand hold (50lbs/35lbs per hand) 60/50 Calorie row...
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3
May

5.4.18

Three Ships CrossFit – CrossFit Back squat (7-7-7) Every 3:00 for 3 sets- 7 back squats*Do 3 box jumps after each set increasing in height...
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2
May

5.3.18

Three Ships CrossFit – CrossFit Metcon (No Measure) EMOM 32 minutes Minute 1: 5 Power snatch (135lbs/95lbs) Minute 2: 15 Wall ball shots (20lbs/14lbs to...
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1
May

05.02.18

Three Ships CrossFit – CrossFit Bench Press (3-3-3) 3 Reps every 3 minutes x 3 sets Metcon (AMRAP – Reps) 3 Rounds for max reps:...
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