Fitness Blog

The latest news to keep your mind and body fit

WOD: Friday 11/30/18

WOD: Friday 11/30/18

“Loose Cannon”
3 Rounds:
3 Minute Calorie Row
2 Minute 10M Shuttle Runs
1 Minute Sit-ups

Rest 2 Minutes Between Rounds

WOD: Monday 11/26/18

WOD: Monday 11/26/18

Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD: Sunday 11/25/18

WOD: Sunday 11/25/18

“Air Head”
For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges

WOD: Saturday 11/24/18

WOD: Saturday 11/24/18

“Boxed In”
Teams of 3
30min Cap
For Time:
1500 Meter Row
60 Hang Power Snatches (75/55)
60 Burpee Box Jumps (24/20)
1200 Meter Row
40 Hang Power Snatches (75/55)
40 Burpee Box Jumps (24/20)
900 Meter Row
20 Hang Power Snatches (75/55)
20 Burpee Box Jumps (24/20)
Rx + 95/65

WOD: Friday 11/23/18

WOD: Friday 11/23/18

Deadlift
Build to a heavy 6-4-2

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

WOD: Thursday 11/22/18

WOD: Thursday 11/22/18

Happy Thanksgiving!
8am Class Only!!

4x
1 min each with a partner
KBS
Box jumps
Rowing
Ground to Overhead 95/65

*Split work as needed

WOD: Wednesday 11/21/18

WOD: Wednesday 11/21/18

Front Squat
Build to a Heavy Single with a 3 sec pause

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (155/105)

**THANKSGIVING HOURS**
11/21 – TODAY! No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Tuesday 11/20/18

WOD: Tuesday 11/20/18

“Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Row
12 Lateral Barbell Burpees
6 Power Snatches (115/80)

Score is slowest round

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Monday 11/19/18

WOD: Monday 11/19/18

“Jackie”
For time:
1000m row
50 Thruster 45/35#
30 Pull-ups

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Sunday 11/18/18

WOD: Sunday 11/18/18

“Clock Work”
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only`

WOD: Saturday 11/17/18

WOD: Saturday 11/17/18

“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

© Copyright | CrossFit Ambition | All Rights Reserved
Any of the content found on this page may not be copied or reproduced with out the written consent of CrossFit Ambition.