wod

Wednesday

Announcements

Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

Into

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

Strength

Front Squat (3×5*)

Tempo (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

Workout

OPEN 19.1 (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

19 Wall Balls (20/14)

19 Cal Row

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!