DAILY WOD

 

Wednesday 8.21.19

 “FRANK THE TANK”

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (155/105)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

OG: 225/155, 275/185, 315/205, Bar-facing burpees
Fitness: 135/95, 155/105, 185/135

*last completed on 1/16/19

Tuesday 8.13.19

“SWOLE CYCLE”

8 Rounds of 20 Seconds On / 10 Seconds Off (Tabata style – 16mins total):
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

OG: Strict Chest to Bar Pull-ups, Strict Deficit Handstand Push-ups (4.5″/3″)
Fitness: Jumping Negative Pull-up (3 secs), Dumbbell Strict Press (35/20)

*Score is total reps and calories for all 16 minutes of work

Friday 8.9.19

“BLOCKBUSTER”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

OG: 155/105, 185/135, 205/145
Fitness: 95/65, 115/85, 135/95

*1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

Crossfit Commence

HAPPY BIRTHDAY to these two ❤️
@frankietrumom and @joedhendrix2, IT'S THEIR BIRTHDAY WEEK!!!!! Make sure they get their burpees in if you run across them. Love you guys!
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#crossfit #swolemates #hbd #couplegoals #birthdayweek #community #love #crossfitcommunity #crossfitcommence
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Crossfit Commence is pretty excited to bring aboard another young, passionate coach to help everyone excel on their road to fitness.
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There's no doubt everyone has seen/met @ehannink at some point during his time here in Fayetteville. I mean...he's here 6 hours of every single day pushing himself and others to get better. It would be hard to find someone more passionate about the Sport of Fitness than Eli, and having that passion within our community is a great way to feed the fire that pushes us all to get better.
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While Eli is pursuing his BS in Sport/Exercise Science at the UofA he will also be utilizing his CFL1 here at Crossfit Commence to help us all get better.
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It's not always about Fitness with Eli though. Go ahead and pick his BIG BRAIN about any random topic. We're sure he'll have some interesting information to take the topic in a direction you might not expect.
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#crossfit #coach #team #elitefitness #fam #crossfitcommunity #crossfitcommence

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