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WOD

1/18/2018

Midcoast CrossFit – CrossFit Hang Power Snatch (4-4-3-3) Metcon (Time) 5 rounds for time: 30 D.U. 5 squat snatch (75/55)(95/65)(145/105) 6 HSPU (assisted)(1 mat)(45+15)

1/17/18

Midcoast CrossFit – Strong Man Metcon (No Measure) 3 round tabata (40 seconds on, 20 seconds rest) Overhead plated lunges Bicycle crunches Abmat sit-ups Metcon...
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1/15/2018

Midcoast CrossFit – CrossFit Deadlift (4-4-3-3-3) Metcon (AMRAP – Rounds and Reps) 16 min AMRAP: 6 burpee box jump (20/18)(24/20)(30/24) 8 deadlifts (135/95)(175/135)(225/165) 10 medball...
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Learning to Fly

Midcoast CrossFit – Endurance Metcon (Time) 20 Rounds: 1 HSPU 2 Wall Balls (14/10) (20/14) 3 Box Jumps (20/18) (24/20) (30/24) 4 T2B 5 Burpees

Sunday 1/14/2018

Midcoast CrossFit – CrossFit Metcon (Time) 2-4-6-8-6-4-2 Power Snatches (75/55)(95/65)(115/85) Pullups (RX+C2B) Double the number: Sit-ups (RX+GHD) Calorie Row or Bike

Bingpot

Midcoast CrossFit – Endurance Metcon (Time) 21-18-15-12-9-6-3 Push press (45/33)(75/55)(95/65) Front Rack Lunges Burpees Situps
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