More Dumbbells
Big congrats to Sean K for reaching the 750 level of the FCFwodclub!
ARTICLES
+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition
CrossFit WOD for Tuesday 3/20
4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups
*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells
Post total reps completed to whiteboard!
CompEx WOD
Gymnastics Strength WOD
Kipping pullup, dip practice
HIIT WOD
SET 1
E(2M)OM for 8 rounds/16:00
- 2 shuttle run
- 4 bicycle crunches (per side)
- 6 pushups
- 8 burpees
- 10 air squats
SET 2
5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)
SET 3
4 rounds,1:00 per station
- row
- single/double under
- burpees
- rest
