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TESTIMONIALS

COACHES

[WOD022217]


Soldier City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1 Min Max effort on the Air Bike

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

12mins to find your 1 Rep Max………GO!

Metcon

Metcon (Time)

12-10-8-6-4-2

O.H. Lunges 45/25

30 Double Unders

100m Run

[WOD022117]

Soldier City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3 Wall-Walks

200m Run

Metcon

Metcon (Time)

For Time:

25 Box Jumps 24/20

25 Hang Power Snatch 115/85#

25 Sit-Ups

25 Push-Press 115/85#

25 Target Burpees

Core

21-15-9 reps:

• Knees to Elbows

• GHD Sit-ups

[WOD022017]

Soldier City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• High Knees

• Butt Kicks

• High Kicks

• High Knee Skips

• 25 Jumping Jacks

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Weightlifting

Bench Press (5 reps@ 65% 3 reps@ 75% 1+ reps@ 85% )

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