Skip to content
Crossfit Ennis
The Sport of Fitness
Crossfit Ennis
  • Home
    • About Us
  • What is CrossFit?
    • Getting Started
    • F.A.Q.
    • What to Expect
  • Membership
  • Image Gallery
  • WOD
  • Contact
  • Home
    • About Us
  • What is CrossFit?
    • Getting Started
    • F.A.Q.
    • What to Expect
  • Membership
  • Image Gallery
  • WOD
  • Contact

Monthly Archives: September 2016

Saturday 1 October 2016

WODBy Eli BraceSeptember 30, 2016Leave a comment

Mobility 15 Mins   WOD- For time 60-50-40-30-20-10 KB Sumo Deadlift High Pull 24/16kg Wall Balls 20/14lbs Sit Ups * 1 Work/ 1 Rest * Swap every 10 reps then 7 Rounds 200m Sprint 15 KB Goblet Squats 24/16kg * Do run and Goblets Squats in sync with your partner. No resting.

Friday 30 September 2016

WODBy Eli BraceSeptember 29, 2016Leave a comment

Strength Back Squat (Deload) 3×3@50% 2×2@60% Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 12min AMRAP 12 Toes to Bar 9 Hang Squat Cleans 42.5/30kg 6 Bar Facing Burpees

Thursday 29 September 2016

WODBy Eli BraceSeptember 28, 2016Leave a comment

WOD 25min AMRAP 5 Plate Burpee Box Step Overs 25/15kg, 20/16′ 10 KB Snatch (Heavy) (R+L= 2) 15 Wall Balls 20/14lbs Midline 5 Rounds 30s GHD MB Sit Ups 20/14lbs 30s Rest

Wednesday 28 September 2016

WODBy Eli BraceSeptember 27, 2016Leave a comment

Strength Back Squat 3×3 @ 85% then 1×3 @ 87.5%-90% Sets on Clock 0:00,2:30,5:00,8:00(87.5%-90%) WOD- TEST For time (CAP 12min) 2K Row

Tuesday 27 September 2016

WODBy Eli BraceSeptember 26, 2016Leave a comment

Strength Weighted Push Shoulder Press 1RM (12min) WOD 5rft (CAP 15min) 9 Push Jerks 60/42.5kg 15 Pistols (R+L = 2) 200m Run

Monday 26 September 2016

WODBy Eli BraceSeptember 25, 2016Leave a comment

WOD 20rft (CAP 20min) 2 Ring Muscle Ups 20 Double Unders *Scale MU’s to 2 Pull Ups + 2 Dips Mobility ROMWOD

Saturday 24 September 2016

WODBy Eli BraceSeptember 23, 2016Leave a comment

Mobility 10 Mins ******************** WOD In Pairs 30 Min AMRAP 50 Thrusters 40/30kg 40 KB Swings 24/16kg 30 Burpees to Plate 40 Wall Balls 20/14lbs 50 Box Jump Overs 24/20′ * 1 Works / 1 Rest * Must swap every 10 reps

Friday 23 September 2016

WODBy Eli BraceSeptember 22, 2016Leave a comment

Strength Weighted Pull Weighted Pull Ups 3RM Weighted Pull Up (12min) WOD For time (CAP 15min) 300 Double Unders 75 Pull Ups

Thursday 22 September 2016

WODBy Eli BraceSeptember 21, 2016Leave a comment

Strength Back Squat 5×3@85% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 40-30-20-10 (CAP 20min) Wall Balls 20/14lbs Hang Power Clean 50/35kg Box Jumps Overs 20/24′

Wednesday 21 September 2016

WODBy Eli BraceSeptember 20, 2016Leave a comment

WOD 21min AMRAP 7 Strict Knees to Elbows 7 HR Burpees 7 Push Press 50/30kg *Rest 20s after each round Movement Bodyweight Pull Legless Rope Climbs EMOM x 7 1 or 2 Legless Rope Climb”

123
Crossfit Ennis
Copyright 2019 Crossfit Ennis

Site Design John O'Rourke

Go to Top