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

W.O.D.

Happy Birthday Coach Tito!

Workout of the Day Buy In: 34 Thrusters 2 Rounds 4 K to E 29 Wall Ball 81 Double Unders Cash out: 34 Thrusters Advanced Workout 95/65 3 Rounds T2B 95/65

Row/Sit-ups/Back Squats/Ball Slams

Workout of the Day For Max Reps: 4 min. – Row (for calories) Rest 1 min. 3 min. – Situps Rest 1 min. 2 min. – Back Squats Rest 1 min. 1 min. – Ball Slams Alternate Workout AMRAP 5 min. Tire Flips Score = total flips

MBC’s/ Dips/ KBS/ Row

Workout of the Day 30 MBC’s 30 Dips 30 MBC’s 30 KBS 30 MBC’s 30 Cal Row 30 MBC’s Alternate 1-10 reps of:Stone to Shoulder 10-1 reps of:Push Jerk

Front Rack Lunges/ KBS

Workout of the Day EMOM 12 minsEven: 8 Front Rack LungesOdd: Max rep KBS Alternate “Death By Man-Makers”1 Man-Maker the 1st minute, 2 the 2nd min, 3 the 3rd min….Until you cannot complete the rep within the minute.

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