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Latest WOD

Sunday 3.22.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

 

Categories
Latest WOD

Saturday 3.21.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (65/45)
75/50 Calorie Row
50 Power Snatches (75/55)
50/35 Calorie Row
25 Power Snatches (95/65)
25/20 Calorie Row
45 Slam Balls 30/20
25 Power Snatches (95/65)
25/20 Calorie Row
50 Power Snatches (75/55)
50/35 Calorie Row
75 Power Snatches (65/45)
75/50 Calorie Row

Sport Conditioning
“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

At-Home Conditioning Option (Solo)
“PowerPoint”
For Time
25 Dumbbell Snatches
800m Run
15 DB Snatches
400m Run
10 DB Snatches
200m Run
60 H.R. Push Ups
10 DB Snatches
200m Run
15 DB Snatches
400m Run
25 DB Snatches
800m Run

*If this is your first Run of the year, practice Run/Walk to ease in.  We don’t want to jump out of the gate too hot since we haven’t run all winter.

Categories
Latest WOD

Friday 3.20.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Row or Ski
15 Burpee Box Jumps/Step Ups (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Sport Conditioning
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike or Ski
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

At-Home Conditioning Option
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike/Row/1 minute jumping lunges
15 Burpee Box Jumps (FInd steps or a sturdy piece of furniture)
Max 10 Meter(30ft) Shuttle Runs In Time Remaining
Rest 4 Minutes Between

Categories
Latest WOD

Thursday 3.19.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Overhead Squat
Build to a Heavy Set of 3

Fitness Conditioning

“FaceTime”
AMRAP 10:
15 Overhead Squats (75/55)
12 Sumo Deadlift High Pulls (75/55)
6 Strict Pull-ups or 12 Ring Rows

Sport Conditioning
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Pull-ups

Competitor Conditioning
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

At-Home Conditioning Option
“FaceTime”
AMRAP 10:
30 Air Squats or PVC (broomstick) OHS
12 RDL’s (FInd a weight/small child/chair whatever)
9 Pull-ups or Dumbbell rows (each hand)

 

Categories
Latest WOD

Wednesday 3.18.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Full Circle”
For Time:
1500 Meter Row or 1 Mile Run
200 Single Unders
50 Calorie Bike or Ski
200 Single Unders
1500 Meter Row or 1 Mile Run

Sport Conditioning
“Full Circle”
For Time:
1500 Meter Row or 1 Mile Run
100 Double Unders
50 Calorie Bike or Ski
100 Double Unders
1500 Meter Row or 1 Mile Run

Categories
Latest WOD

Tuesday 3.17.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options.

 

Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

Fitness Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (95/65)
3 Knees to Elbows
6 Clean and Jerks (95/65)
6 Knees to Elbows
9 Clean and Jerks (95/65)
9 Knees to Elbows

Increase by 3 Reps Each Round

Sport Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (115/85)
3 Toes to Bar
6 Clean and Jerks (115/85)
6 Toes to Bar
9 Clean and Jerks (115/85)
9 Toes to Bar

Increase by 3 Reps Each Round

Competitor Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar

Increase by 3 Reps Each Round

Categories
Latest WOD

Monday 3.16.20

Fitness Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Alternating Dumbbell Power Snatch (35/25)
1 Minute Ski
1 Minute Rest

Sport Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest

Categories
Latest WOD

Sunday 3.15.20

Sunday Funday!

See our schedule for details!

https://crossfit-everlasting.triib.com/schedule/

Categories
Latest WOD

Saturday 3.14.20

Fitness Conditioning
“AWOL”
AMRAP 5:
50/35 Calorie Row
Max Power Snatches (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Row
Max Power Clean and Jerks (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Row
Max Thrusters (75/55)

Sport Conditioning
“AWOL”
AMRAP 5:
50/35 Calorie Bike
Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Thrusters (95/65)

Categories
Latest WOD

Friday 3.13.20

Fitness Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: Max Calorie Bike
Odd Minutes: Max Burpees

Score is lowest round of bike plus lowest round of burpees

Sport Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Score is lowest round of rowing plus lowest round of burpees