W.O.D. Archives - Page 2 of 51 - Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

W.O.D.

“FRAN”

Skill-8 mins of DBL Under Practice Workout of the Day Benchmark WOD of the Month “Fran” 21-15-9 reps of: Thrusters (adv. 95/65) Pull-ups

Happy Birthday Christine Scott!

Accessory– Super Planks x 20 (10 ea side) Workout of the Day Christine Scott B-DAY WOD 3 Rounds of: 30 Double Unders 9 Pull-ups (adv. chest to bar) 200m Run (adv. 400m Run) 30 Sit-ups (adv. strict sit-ups) 9 dumbbell snatches (alternating) (adv. 50lb/30lb)

Row/Squats/Situps/Russian Twists/Med Ball Cleans/Pushups

Skill– partner-Balance disc- one foot at a time- 10 lax ball tosses then switch feet Workout of the Day 2 Rounds 25 cal Row 50 Squats 20 cal Row 40 Sit-ups (adv. GHD) 15 cal Row 30 Russian Twists 10 cal Row 20 Med ball cleans (adv. 20/14) 5 cal Row 10 Pushups (adv. HSPU)

Partner WOD

Strength– L-sits on Paralletes 4x max hold Workout of the Day Partner WOD 10 min total – As Many Burpees As Possible 5 min. Amrap – Partner 1 completes as many burpees as possible 5 min. Amrap – Partner 2 completes as many burpees as possible (partners cannot go at the same time, partner 1 …

Partner WOD Read More »

Double Unders/KBS/Box Jumps

Skill– Pistol Practice 20 per leg (Scale: use box or rig) Workout of the Day 5 rounds for time of: 20 Double Unders 15 Kettlebell Swings (adv. 53/35lbs) 10 Box Jumps (adv. 24/20)

Scroll to Top