CrossFit & Sweat WODs Tues Jan 28th 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!


A.) 3min. AMRAP:
10/7 Cal Assault Bike or Row or 100m Run
15 Wall Balls (20/14lb.)
Max Strict Press 95/65

Rest 90sec.

Round 2: Max Strict Press 115/75
Round 3: Max Push Press 135/95
Round 4: Max Push Press 155/105
Round 5: Max Push Jerk 185/135

RX+ 30/20lb. Wall Ball for 10 reps
C.) 10min. AMRAP (25-35min.)
15 American KB Swings 53/35lb.
10 Pull-Ups
5 HSPU’s

Cool Down:

Walk 200m then

Get your flow on! 30 sec each.


A.) Every 7min. x 5 Rounds:
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups

Optional ADV Today:
15 Reps instead of 20 if you use 70/50s on the burpee deadlifts 🙂 I know, that’s a tough call…

Going to be a SPICY one! Get Ready!

The only rest you get is the rest you earn for finishing fast!

Categories: WOD