Thursday-March 12, 2020
“Bottoms Up” 10:00 AMRAP Of: -10 deadlifts -20 sit-ups -40 double unders Competition: -225/155 Performance: -185/125 Fitness: -135/95 -20 double unders or 60 singles
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Tuesday-March 10, 2020
“Row Boat” 3 Rounds Of: -1000m row *5:00 rest between*
Friday-August 30, 2019
“Hulk” TEAMS OF 3 3 Rounds Of: -600m run -75/60 calorie bike -60 bench press -45 Devil’s press *30:00 time cap *Teams run together. Break up bike, bench press, and devil’s press however needed. One athlete works at a time. Competition: -135/85 -35s/20s Performance: -115/70 -25s/15s Fitness: -85/55 -20s/10s
Tuesday- January 29, 2019
“Hammer Down” 20 Minute EMOM Of: -10 burpees Competition/Performance: -As written Fitness: -7 burpees
Chris Koepsel
Chris Koepsel How and when did you start doing CrossFit? Started June 6, 2014 after a few years of causal lifting, I was looking for something more structured and competitive. A trainer at the gym I was going to showed me some videos of the 2013 games and Rich Froning, knew I wanted to try …
WOD-05/18/18
“Cluster Up” Partner WOD Alternating completed rounds: 10 Rounds FT of: -100m run -8 hang clusters Competition: -95/65 Performance: -75/55 Fitness: -55/35
WOD-05/08/18
“Preparation M” Complete For Time: 800m run 4 rounds of “Cindy” 600m run 3 rounds of “Cindy” 400m run 2 rounds of “Cindy” 200m run 1 round of “Cindy” Competition/Performance: -As written. Wear a vest if you have one. Fitness: -Same run and rounds -4 pull-ups or ring rows -8 push-ups from knees or toes …
3/15/2016
WOD: 1000m Row 100 DUs 50 Wall Balls 20/14 500m Row 50 DUs 25 Wall Balls BOOTCAMP: 20 min AMRAP 500 m row 50 Double unders 25 wall balls 1 wall walk / 10 sec handstand hold
3/10/2016
STRENGTH: GHD hip extension WOD: 12 min AMRAP 5 box jumps 24/20 10 push ups 15 sit us 30 double unders BOOTCAMP: 800 m run buy in 8 rounds: 5 box jumps 10 push ups 15 sit ups 30 double unders 800m run cash out
3/9/2016
STRENGTH: Find 1RM Hang Squat Snatch WOD: 60/50 Cal Row 50 Hang Power Snatch 75/55 40 Pull ups
