• Opening Hours

    CLASS HOURSX

    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

  • 479-264-5590
  • Contact

    Let's Keep In Touch!X

    ADDRESS3702 Century Drive Fort Smith, AR 72903

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD

WOD

By Joel Webb | In WOD's | on August 4, 2017

Strength: Squat Cleans/Pull-ups
EMOMx8

Odd minute: 3 squat cleans (AHAP)
Even minute: 2-6 strict pull-ups
(If unable to do 2 strict pull-ups sub 3 jumping pull-ups w/negative)
*emphasis – make the negative last as long as possible

 

WOD: “Helen”
3 RFT:
400m run
21 kb swings 1.5/1 pd
12 pull-ups

 

*Optional Accessory WOD: (after class)
“Flex Friday”
3 rounds NFT:
10 DB Hammer curls
10 Banded tricep pulldowns (3 sec pause at bottom)
10 Bar rollout

No Comments to "WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.