• 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 Coach Lunney | In WOD's | on August 8, 2017

TABATA x8 rounds :20/:10

  • Russian twists w/med ball

WOD:

With a running clock

Minutes 0:00-8:00

1200m run

w/remaining time

AMRAP:

5 Strict pull-ups

7 Strict HSPU

9 pistols (single leg box squats)

Minutes 8:00-16:00

800m run

w/remaining time

AMRAP:

5 CTB pull-ups

7 HSPU (kipping)

9 Jumping lunges (alternating)

Minutes 16:00-24:00

400m run

w/remaining time

AMRAP:

5 Pullups

7 Push ups *not HRPU

9 Air Squats

 

 

Additional work: (optional)

Split Jerk

7×1 building in weight

  • focus on foot position – step through the bar w/front foot

2×10 Kang Squat

  • light weight

Back Squats

20 reps unbroken at moderate weight

  • roughly 55-60% of 1 rep max
  • max reps unbroken up to 20

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Your email address will not be published.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Your email address will not be published.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.