Free songs
Jan201530


Main – WOD

EMAIL REGISTRATION INFO FOR OUR IN-HOUSE COMPETITION:

Full Name (of both athletes)
Shirt Size
Email (both athletes)
Registration Fee $20 per team (please include wether or not you would like us to charge the registration fee through wodify)

TO: contact@bisaocrossfit.com

Bench Press (5 x 5)

Metcon (Time)

40 Burpees

30 Kb Swings @24/16kg

20 Box Jumps 24/20

10 HSPU

*rest 3 minutes

10 HSPU

20 Box Jumps @24/20

30 Kb Swings @24/16kg

40 Burpees

Jan201529


Main – WOD

EMAIL REGISTRATION INFO FOR OUR IN-HOUSE COMPETITION:

Full Name (of both athletes)
Shirt Size
Email (both athletes)
Registration Fee $20 per team (please include wether or not you would like us to charge the registration fee through wodify)

TO: contact@bisaocrossfit.com

Metcon (No Measure)

4 x 50m Sled SPRINTS

Metcon (Time)

4 Rounds For Time:

-400m Run

-5 Bear Complex @115/75

-12 Ring Dips

Jan201528


Main – WOD

EMAIL REGISTRATION INFO FOR OUR IN-HOUSE COMPETITION:

Full Name (of both athletes)
Shirt Size
Email (both athletes)
Registration Fee $20 per team (please include wether or not you would like us to charge the registration fee through wodify)

TO: contact@bisaocrossfit.com

Deadlift (5 x 5 )

Metcon (AMRAP – Reps)

15 Min AMRAP

3, 6, 9, 12, 15…….

Wall Balls

*20 Double – Unders between sets

Metcon (No Measure)

CORE WORK

100 Med Ball Sit – Ups

1234...130nextPage 1 of 5
Visit Us On FacebookVisit Us On TwitterVisit Us On Youtube