• 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 January 10, 2018
COMPETITOR

1 min. ROW/Bike
1 min. Air Squats
4 rounds

Rest 1 Minute

2 min. T2B/Knee Raises/leg raises
2 min. HSPU/HRPU
2 rounds

Rest 1 Minute

4 min. DB Snatches (70,50)
4 min. Triple-unders

RXD

1 min. ROW/Bike
1 min. Air Squats
4 rounds

rest 1 minute

2 min. T2B/Knee Raises/Leg Raises
2 min. HSPU/HRPU
2 rounds

rest 1minute

4 min. DB Snatches (50,35)
4 min. Double-unders

FITNESS

1 min. Row /Bike
1 min. Air Squats
4 rounds

rest 1 minute

2 min. Hanging Leg Raises
2 min. HRPU
2 rounds

rest 1 minute

4 min. DB Snatch
4 min. Single-unders

 

 

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Your email address will not be published.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Your email address will not be published.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