Contact Kris: 585.233.0180 | 2147 Buffalo Road (Westmar Plaza, Between Big Lots & Bingo Hall)|crossfitambition@gmail.com
Loading...
Blog 2017-05-19T14:11:14+00:00
3010, 2017

WOD: Tuesday 10/31/17

“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

2910, 2017

WOD: Monday 10/30/17

“Yin Yang”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks (95/65)

2810, 2017

WOD: Sunday 10/29/17

“Swing Low”
4 Rounds:
27/21 Calorie Row
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

2710, 2017

WOD: Saturday 10/28/17

“Funkytown”
AMRAP 30:
With a Partner
Alternate stations
Station 1: 500 Meter Row
Station 2: 400 Meter Run
Station 3: 3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

2610, 2017

WOD: Friday 10/27/17

“Better Off Dead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

2510, 2017

WOD: Thursday 10/26/17

Squat Clean
Build to Heavy Single

“Running on Empty”
2 Rounds:
400 Meter Run
21/15 Calorie Row
12 Squat Cleans (115/80)

2410, 2017

WOD: Wednesday 10/25/17

“Sultans Of Swing”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

2310, 2017

WOD: Tuesday 10/24/17

Lurong WOD #6
“Raising the Bar” Retest
9 Min AMRAP
8 Bar hop Burpees
7 Cleans 135/95
6 Front Rack Lunges
5 Shoulder to Overhead

2210, 2017

WOD: Monday 10/23/17

Power Snatch
Build to Heavy Single
followed by…

“Isabel”
For Time:
30 Power Snatches (135/95)

L2: 115/80
L1: 65/45

Load More Posts

1 Month Start Up Ambition Challenge

If you want to get in shape and feel great with a fun fitness routine like CrossFit, but aren’t sure where to begin…this is for you! Expert coaches program challenging workouts for all fitness levels.

LEARN MORE