Contact Kris: 585.233.0180 | 2147 Buffalo Road (Westmar Plaza, Between Big Lots & Bingo Hall)|crossfitambition@gmail.com
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Blog 2017-05-19T14:11:14+00:00
209, 2017

WOD: Sunday 9/3/17

Krista’s Baby WOD

“Don’t Drop the Baby!”
With a Partner
AMRAP x 20
200m Run with Med Ball
5 Pullups
10 Pushups
15 Squats
20 Situps

While a partner runs 200m with Med ball

109, 2017

WOD: Saturday 9/2/17

“Black Dog”
WOD dedicated to the animals of Hurricane Harvey

With a partner
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

*each person does all of each
movement, but cannot start
until their partner finishes the movement

**Reminder to bring any pet donations, whether it be blankets, food, collars, leashes, pee pads, treats, cat litter, toys etc, anything that you might have, big or small, to donate to Ruff Day Resort where they will collect all donations and send them down to shelters to help the animals affected by Hurricane Harvey. Thanks!

3108, 2017

WOD: Friday 9/1/17

“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

3008, 2017

WOD: Thursday 8/31/17

“Anarchy in the CFA”
Teams of 4-5:
5:00 at each station:
10m Shuttle Sprints
Burpees
Cal Row
Tire Flip
10m Farmer Carry 70/55

2908, 2017

WOD: Wednesday 8/30/17

“Double Vision”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2808, 2017

WOD: Tuesday 8/29/17

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

2708, 2017

WOD: Monday 8/28/17

“Firestarter”
AMRAP 15
50 Double Unders
25/18 Calorie Row
15 Dumbbell Hang Squat Cleans (50/35)

2608, 2017

WOD: Sunday 8/27/17

“Dirty Work”
4 Rounds, building in weight:
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)

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