WOD Bar

 
  • Tuesday, March 31st

    Pre-WOD: 3 Min AMRAP
    25 Single Unders
    25m Bear Crawl
    10 Sit Ups
    Skill: 6 Min EMOM
    3 Muscle Ups or 3 Strict Pull Ups and 3 Dips
    WOD: 12 min AMRAP
    6 KBHP to KBS
    8 TTB
    10 Jumping Lunges

  • Monday, March 30th

    Pre-WOD: 3RNDS
    200m Run
    5 Inch Worms
    8 Lunges
    Skill: Find heavy single BS
    WOD: 15.5

  • Saturday, March 28th

    crossfit-country-wod-oviedo-florida

  • Friday, March 27th

    FRIDAY
    no Pre-WOD
    WOD
    Hero “Crain”
    2 Rounds for time of:
    34 Push Ups
    50 yard sprint
    34 Deadlifts 95/65
    50 yard sprint
    34 Box Jumps 24/20
    50 yard sprint
    34 clean and jerks 95/65
    50 yard sprint
    34 burpees
    50 yard sprint
    34 wall balls 20/14
    50 yard sprint
    34 pull ups
    50 yard sprint

    crossfit-country-wod-orlando-ucf

  • Thursday, March 26th

    Pre-WOD
    4 RNDs/Movements
    :20 on :10 off
    KBS
    MNT Climbers
    BB push press
    WOD
    13 min EMOM
    10 Cal Row
    6 T2B

    crossfit-country-wod-oviedo-ucf

  • Wednesday, March 25th

    Pre-WOD
    10-1 OHS
    1-10 V-Ups
    WOD
    5 RFT
    3 Rope Climbs
    9 GHD Sit Ups
    30 Double Unders

    crossfit-country-wod-central-florida

  • Tuesday, March 24th

    Pre-WOD
    3 RNDS
    5 Plyo Push-Ups
    10 DB Bent over Rows
    15 Jump Squats
    WOD
    3×5 Min AMRAP
    2 Min rest btwn rounds
    10 Front Rack Lunges
    200m run
    -
    10 Back Rack Lunges
    200m Run
    -
    10 OH Lunges
    200m Run

    crossfit-country-wod-oviedo

  • Monday, March 23rd

    Pre-WOD
    5RNDS
    1 min max cal row/ski erg/airdyne
    1 min rest
    WOD
    15.4

    Crossfit-Country-wod-ucf

  • Friday, March 20th

    Pre-WOD
    5 HSPU 10 DU’s 5 rnds
    WOD
    10 Deadlifts
    20 Cal Row
    30 t2b
    40 Burpee Bar Hops
    30 t2b
    20 Cal Row
    10 Deadlifts

  • Thursday, March 19th

    Pre-WOD
    100m run, 10 cal ski erg, 10 cal row (3 man team) 10min AMRAP
    WOD
    EMOM 12min
    Odd: 7 kbs AHAP remaining time Sit Ups
    Even: 10 Jumping Lunges remaining time Flutter Kicks