CrossFit and Ninja
Partner WOD:
4 Rounds for time
500 M Row
400 M Run
One partner rows while the other one runs. Both partners must complete the run/row before switching.
rest 4 minutes, then
For Quality
7×5 Strict Press (65%, 70%, 75%, 80%, 90%x2x2)
Tracy’s PT Prep WOD:
On the minute every 4 minutes for 4 Rounds, 200 M Sprint
then
800 M Run-Must complete in under 5 minutes
Stretch
3 Rounds
10 SLR with core activation
Run 200 M
10 Kneeling Rotations
250 M Row
Lydia/Brian 24:22
Andy/Anthony/Smiley 21:22
Dan 21:02
McC/Max/Mini Chris 19:01
Yess/Nate 23:20
Han/Hunter 20:35
Chiri/Utah 20:05
Alec/Alan 22:15
D/Des 23:10
Jessica/Laura 25:00
Abby/Fabian 23:40
“Abs Heaven”
CQ
Intro:
Lindsey 13:36
Amber 13:50
Salena 13:28
Brook 14:29
Utah’s b-day wod:
Roberto 12:50
JMac 14:36
Brett 9:41
Anthony 12:46
Smiley 10:18
Trevor 11:03
Recent Comments