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Welcome to Føring Crosslifting

EDD/DAILY WOD

4/12/19

For time:
800 Meter Run
24 m Front-Racked Walking Lunges (24/16 kg KBs or DBs)
40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)
400 Meter Run
12 m Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Run
6 m Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats

2/12/19

A.
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (60/50)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (61/43)
Rest 60 seconds
60 seconds of Push-Ups

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 65% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 65% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 65% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 65% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 65% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65% of Reps Achieved in 60 seconds

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)

EFD/CROSSLIFTING STRENGTH WOD

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