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WOD: Monday 5/20/19

WOD: Monday 5/20/19

“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Be sure to sign up with a partner for the annual Memorial Day Murph WOD on Monday May 27th at 8:00am and 9:00am. Sign up sheets are posted at the box.

WOD: Sunday 5/19/19

WOD: Sunday 5/19/19

Back Squat
Build to a Heavy set of 5

“Water Country”
Females:
21-18-15-12-9: Row/Bike Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row/Bike Calories
50′ Walking Lunge After Each Set

WOD: Friday 5/17/19

WOD: Friday 5/17/19

Deadlift
Build to a Heavy set of 3

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

WOD: Thursday 5/16/19

WOD: Thursday 5/16/19

“Train Wreck”
8 Rounds:
40 Seconds DB Cleans 50/35
20 Seconds Rest
40 Seconds Bike/Row Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

WOD: Tuesday 5/14/19

WOD: Tuesday 5/14/19

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

WOD: Saturday 5/11/19

WOD: Saturday 5/11/19

“Sleep Walk”
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Bike/Row
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Bike/Row
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Bike/Row
Max Thrusters (135/95)

WOD: Thursday 5/9/19

WOD: Thursday 5/9/19

“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

WOD: Wednesday 5/8/19

WOD: Wednesday 5/8/19

“Waterlogged”
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

WOD: Tuesday 5/7/19

WOD: Tuesday 5/7/19

Front Squat
Build to a Heavy Single

“Front Runner”
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

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