Welcome to Føring Crosslifting
EDD/DAILY WOD
15/11/21
3 RFT:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups
12/11/21
For time:
800 m Run
50 Dumbbell Box Step-Overs (22,5/15)
800 m Run
11/11/21
AMRAP 12’ of:
50 Double-Unders
12 Toes to Bar
6 Strict Pull-Ups
10/11/21
EMOM 24’ (4 sets) of:
Minute 1 – Strict Pull-Ups x 60% of Reps Achieved in 60”
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60”
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60”
Minute 5 – Stationary Dips x 60% of Reps Achieved in 60”
Minute 6 – 40” of Front-Leaning Rest
9/11/21
3 RFT:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (22,5/15)
8/11/21
3 sets for max calories + reps of:
90” of Rowing (for Calories)
30” of Thrusters (43/29)
Rest 2’
5/11/21
Every 8’ (4 sets) for times of:
500 Meter Row
3 Snatches @ 70 %
400 Meter Run
3 Snatches @ 70 %
4/11/21
AMRAP 12’ of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (61/43)
3/11/21
4 RFT:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 22,5/15)
10 Single-Arm Dumbbell Push Press* (right side – 22,5/15)
15 Toes to Bar
2/11/21
EMOM 16’ (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Strict Pull-Ups
Minute 4 – 30” Front Leaning Rest on Rings