CrossFit Gym North Royalton Area – Perpetual Motion WOD
Friday 12-4-15 Workout of the Day A. AMRAP 15 20 Cals, Air-dyne 10 Reverse Hip Extension B. Back Squat Work up to 8rm C. For
Sign up for our Bring a Friend Event
Here is what we found..
Friday 12-4-15 Workout of the Day A. AMRAP 15 20 Cals, Air-dyne 10 Reverse Hip Extension B. Back Squat Work up to 8rm C. For
Thursday 12-3-15 Workout of the Day Rest day.
Wednesday 12-2-15 Workout of the Day A. “Tabata” of: Cals, AD Cals, Row B. AMRAP 20 5 HSPU 10 Pistols 20 Switch Lunges 40 Double-unders
Tuesday 12-1-15 Workout of the Day A. AMRAP 15 10 Cal Row 5 Knees-to-elbow B. AMRAP 10 5 Bench Press (185/135) 10 Deadlift (225/155) 15
Monday 11-30-15 Workout of the Day A. AMRAP 15 15 Cals, Air-dyne 15 Butterfly Sit-ups B. Back Squat 10×3 @ 67.5%, every :75 C. 3
Sunday 11-29-15 Workout of the Day Rest day.
Saturday 11-28-15 Workout of the Day A. EMOM 18 (:40 on / :20 off for max effort) 1st: Dragon Fly 2nd: Clean Pulls, climbing 3rd:
Friday 11-27-15 Workout of the Day For time: 30 Wall Ball (20/14) 30 Burpee 30 Cal Row 30 Power Snatch (75/55) 30 Cal Row 30
Thursday 11-16-15 Workout of the Day HAPPY THANKSGIVING! 5 rounds for time: 11 Burpees 26 Butterfly Sit-ups 15 Squats *Rest 1:00 after each round. Score
11-25-15 Workout of the Day A. 5 rounds for time of: 21 Toes-to-bar 9 Strict Chin-ups 3 Rope Climbs B. Every 3:00: Sprint, 400m *record
a kilo website | all rights reserved
Take the first step towards getting the results that you want!