Crossfit Sentry

Friday, February 21st

A) Row-BurpeeIn 12 minutes…..Row 2000m* with remaining time Max Burpees(Score is burpees. Also, note your 2000m time) A fun challenge. This is a test of your aerobic capacity and endurance. Row at an aggressive pace, then just hang on to whatever...

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CrossFit WOD, February 21, 2020

Friday, February 21 Metcon Row-Burpee (AMRAP – Reps) In 12 minutes….. Row 2000m * with remaining time Max Burpees (Score is burpees. Also, note your 2000m time) A fun challenge. This is a test of your aerobic capacity and endurance...

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Thursday, February 19th

A) 5 Rounds or 30 minutes, for quality-Double over hand “Quiet” Deadlift x 3-Row 300 meters -10 Dumbbell Box Step Overs 50/35, 24/20 (1 bell)-10 Ring Rows-20 seconds Dumbbell Side Plank (DB held above the body)-60 seconds of...

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Wednesday, February 20th

A) Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps  Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. From your chest to full lockout. You want to make that phase as quick and explosive as...

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CrossFit WOD, February 19, 2020

Wednesday, February 20th Weightlifting Bench Press (Weight) Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps  Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. From your chest to full...

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Tuesday, February 18th

A) Every 2 minutes, for 10 minutes (3 sets):Hang Power Clean x 3 reps Work up to and BEYOND your workout weight for today. NAIL your positions and work on your vertical “jump” today. Get tall! B. “Taco Tuesday”FOR TIME:15-12-9Hang Power Clean...

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Monday, February 17th

Happy Birthday Shad! A) On the minute, for 30 minutesMin 1:12/10 Cal BikeMin 2: 20 V-UpsMin 3: 12 Sumo Deadlift High Pulls 75/55Min 4: 20 DB Goblet Reverse Lunges 50/35Min 5: 45 Sec Max DB Plank Touches  *DB placed arm’s distance in front of...

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CrossFit WOD, February 17, 2020

Monday, February 17th Brief Happy Birthday Shad! Metcon Metcon On the minute, for 30 minutes Min 1:12/10 Cal Bike Min 2: 20 V-Ups Min 3: 12 Sumo Deadlift High Pulls 75/55 Min 4: 20 DB Goblet Reverse Lunges 50/35 Min 5: 45 Sec Max DB Plank...

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