22 | May | 2012 | CrossFit Port Chester

W.O.D. “Tag Team”

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22nd May

May 23rd

AMRAP 20

co-ed teams of 2 or 3 will complete

250 meter row

max kettlebell swings 53/35

max push presses 75/55 (only one bar per team, you must change your own weight)

team score is total reps of swings and presses

Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Powerbar”

May 24th

3 rounds 30 wall balls 20/14 30 power snatches 75/55 20 minute cap

W.O.D. “Rock Bottom”

May 23rd

front squats 3-3-3-3-3 3 second hold at bottom of each rep then 3 rounds 1 minute row for calories 1 minute double unders 1 minute front squats 95/65 rest 1 minute

W.O.D. “Wednesday”

May 22nd

AMRAP 20 4 chest to bar pullups 4 handstand pushups 8 kettlebell swings 70/53 Happy Birthday, Perry!!

W.O.D. “Tag Team”

Workout of the Day (WOD)

W.O.D. “Powerbar”

W.O.D. “Rock Bottom”

W.O.D. “Wednesday”

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