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Thursday 3.12.20

Fitness Conditioning
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups/Ring rows
40 Strict Dumbbell Presses (30’s/20’s)
50 Back Squats

Round 1: 105/75
Round 2: 115/85
Round 3: 135/95
Round 4: 145/100
Round 5: 155/105 (Max Reps)

Sport Conditioning
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

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Wednesday 3.11.20

Fitness Conditioning
“Turbo Tax”
AMRAP 15:
30/21 Calorie Row or Ski
30 Kettlebell Swings (35/25)
30 Box Jumps/Step Ups (24″/20″)
30 Deadlifts (95/65)

Sport Conditioning
“Turbo Tax”
AMRAP 15:
30/21 Calorie Bike or Ski
30 Kettlebell Swings (50/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

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Tuesday 3.10.20

Fitness Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
75 Single Unders
10 Pull-ups/Ring Rows
5 Power Snatches

*Build in Power Snatch Weight*

Sport Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches

*Build in Power Snatch Weight*

Competitor Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle Ups
5 Power Snatches

*Build in Power Snatch Weight*

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Monday 3.9.20

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

*Percentages Based on 5RM Back Squat*

Fitness Conditioning
“Deadliest Catch”
3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

21/15 Calorie Ski

3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

21/15 Calorie Ski

3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

Sport Conditioning
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

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Sunday 3.8.20

Sunday Funday!

See our schedule for details!

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

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Saturday 3.7.20

Conditioning

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

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Friday 3.6.20

Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Fitness = 95/65, 115/85, 135/95
Sport = 115/85, 135/95, 155/105
Competitor = 135/95, 155/105, 185/135

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Thursday 3.5.20

Fitness Conditioning
“Ground Ball”
AMRAP 18:
100′ Walking Lunge
5 Knees to Elbows
15 Slam Balls (30/20)
5 Knees to Elbows

Sport Conditioning
“Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
7 XD Balls over Shoulder (100/80)
1 Rope Climb

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Wednesday 3.4.20

Fitness Conditioning
“Long Haul”
2 Rounds:
20 Push Presses (75/55)
30 Alt. Box Step-ups
40 Burpees
35/20 Calorie Bike or Ski

Sport Conditioning
“Long Haul”
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups (50/35)
40 Burpees
50/35 Calorie Row or Ski

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Tuesday 3.3.20

Deadlift
Build to a Heavy Set of 5

Fitness Conditioning

“The Undertaker”
AMRAP 13:
1,000 Meter Row

Directly Into…

5 Deadlifts (185/135)
15 AbMat Sit-ups
40 Single Unders

Sport Conditioning
“The Undertaker”
AMRAP 13:
60/45 Calorie Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders