WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

13
Dec

12142019

Cycle 1, Retest Week, Day 5Compare to https://www.furorcrossfit.com/11092019-2/ Warm-up60 sec Handstand Hold or Plank60 sec Squat Holdthen, 2 Rounds12 PVC Pipe OHS (2nd Round Empty...
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12
Dec

12132019

Cycle 1, Retest Week, Day 4Compare to https://www.furorcrossfit.com/11082019-2/ Warm-up2 Rounds12 Lunge and Reach6 Broad Jumps5 Kip Swings + 5 Pull-ups (Kipping 1st, Butterfly 2nd)then,500m Row...
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10
Dec

12112019

Cycle 1, Retest Week, Day 3Compare to https://www.furorcrossfit.com/11062019-2/ Warm-up400m Row20 Walking Lunge Steps 15 Jump Squats20 Good Mornings10 – 15 Strict Pull-ups or Ring Rows20 Romanian...
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9
Dec

12102019

Cycle 1, Retest Week, Day 2Compare to https://www.furorcrossfit.com/11052019-2/ Warm-up2 RoundsRun 300m10 Wall Squats (as close to the wall as possible)10 Hand Release Push-upsthen, 2 Rounds15...
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3
Dec

12042019

Cycle 1, Week 5, Day 3 Warm-up3 Rounds, Teams of 3, Rotating stations1: 250m Row2: Rest3: 20 Supermans StrengthDeadlift + Banded/Barbell Good mornings6 x 3...
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