WOD

5 Rounds

3:00 On/1:00 Off

3 Up Downs

6 Single Arm Rows (Each Arm)

9 Mountain Climbers (Each Leg)

AMRAP 10

10 Air Squats

9 DB Snatch 50/35 (R)

10 Pushups

9 DB Snatch 50/35 (L)

5 Rounds

AMRAP 1 Lunges

Rest :30

AMRAP 1 Situps

Rest :30

AMRAP 1 Stair Sets (or Run 200m)

Rest :30

*Both the lunges and the situps will begin with :30 of weighted lunges/situps, followed by :30 of unweighted lunges/situps. As always - dumbell, kettlebell, or backpack. Use what you have and do what you can!

AMRAP 15

1 DB Clean Complex Right

(1 Clean Pull, 1 High Pull, 1 Power Clean R)

1 DB Clean Complex Left

(1 Clean Pull, 1 High Pull, 1 Power Clean L)

1 Burpee Complex

(Squat Thrust, to a Pushup, to an Air Squat)

*Increase by 1 "Rep" every round, and get as far up the ladder as you can in 15!

8 Rounds

8 Thrusters (DB/KB/Backpack)

12 Chair Dips

24 DU's

Tabata 8 Rounds :20 On/:10 Off

HS Hold

Wall Sit

Hollow Hold

Superman

Glute Bridge

15-14-13-12-11-10

DB/KB/Backpack Swings

Burpees

Rest 1:00 between sets

Every 2 Minutes x10

15 Air Squats

10 Pushups

5 Pullups

Hold a plank as long as possible during the remaining time.

**Sub DB/KB/Backpack Rows for pullups if needed

4 Rounds

2 Sets

:30 Seated Z Press

:30 Tempo RDL's

:30 Mountain Climbers

Rest 1:00 after each set

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

Contact us for a Free Intro Class!

Contact Us

Keep in Touch

Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040