Olympic Peninsula YMCA CrossFit

WU: 2 rounds 400m run, 20 dbl unders, 10 body glides Skill: MU progression WOD: AMRAP 15 8 Ring dips 10 Box jumps 24/20 C...

WU: “Annie” 12 Min Max 50-40-30-20-10 DU’s Sit Ups Skill: KB swings WOD: AMRAP 18 5 Press 115/75 10 T2B 15 KB 53/35 ...

WU: 100 SU, 10 body glides Skill: Bar roll WOD: AMRAP 13 5 DL 185/155 5 Bar roll 1 Inside bldg length walking lunge 35/25 2...

WU: Mobility Dynamic Stretches As Group Skill: Kipping pullup WOD: MURPH 1 mile run 100 pullups 200 pushups 300 squats ...

WU: 2 Bldg lengths bear crawls, then 3 x 10 Body Glides and Air Squats, then PVC WU Skill: Thruster WOD: 5-5-5-5-5 Bear Comple...

WU: PVC WU, then 3 Rds 10 pushups 10 squats 10 pullups Skill: Rowing Practice WOD: Run and Row 400m run 500m row interv...