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Welcome to Føring Crosslifting

EDD/DAILY WOD

22/11/19

AMRAP 16′ :
8 Single-Arm Kettlebell Deadlifts (24/16  – left arm)
8 Single-Arm Kettlebell Swings (24/16  – left arm)
16 Overhead Walking Lunges (24/16 – left arm)
8 Single-Arm Kettlebell Deadlifts (24/16 – right arm)
8 Single-Arm Kettlebell Swings (24/16  – right arm)
16 Overhead Walking Lunges (24/16 – right arm)

19/11/19

A. 2 sets for max reps of:
90″ of Assault Bike for Calories
Rest 30″
90″ of Strict Handstand Push-Ups
Rest 30″
90 seconds of Rowing for Calories
Rest 30″
90″ of Ring Dips
Rest 30″

B. EMOM 6′ :
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

14/11/19

Every 2 minutes,  (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (25/15)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (60/50)
Station 5 – 60″ of Front Leaning Rest on Rings

12/11/19

For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 )*
20 Toes to Bar
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry*
15 Toes to Bar
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry*
10 Toes to Bar

11/11/19

“Jeremy”
AMRAP 4′ of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(61/43)

Rest 2 minutes, and then…

“Ben”
AMRAP 4′ of:
10 Power Cleans
20 Pull-Ups

(61/43)

Rest 2 minutes, and then…

“Beau”
AMRAP 4′ of:
15 Box Jump-Overs
30 Wall Ball Shots

EFD/CROSSLIFTING STRENGTH WOD

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