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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday (4/16):

10 Minute AMRAP

20/16 Calorie Row

15 T2B

(Rest 3 Minutes)

 

10 Minute AMRAP

12 Box Jumps Rx(24/20)

12 Push-Ups

(Rest 3 Minutes)

 

10 Minute AMRAP

Max Effort Wall Balls Rx(20/14)

Every Drop= 200m Run with Ball

Tuesday (4/17):

Hang Clean 

Work Up to a Heavy 3

 

Alt. EMOM for 24 Minutes:

Minute 1: 15 American KB Swings Rx(55/35)

Minute 2: 10 KB Headcutters

Minute 3: 6 Strict Pullups F(8-10 Banded Strict Pullups)

Minute 4: 16 Walking Lunges (total)

**add weight as needed for pull-up & lunges

 

Wednesday (4/18):

4 Rounds for Time:

200m Run

3 Rope Climbs

10 Shoulder-to-Overhead Rx(135/95)

10 Bar Facing Burpees

25 Sit-Ups 

 

3 Rounds:

10 Nordic Hamstrings Curls

15 Supine Glute Bridges


Thursday (4/19):

Strength: Back Squats

3 Sets of 10 Reps at 75% 1RM

 

20 Minute AMRAP

250m Row 

20 KB Cleans Rx(55/35) (10 each)

20 Bodyweight Lateral Lunges (10 each) 

20 SA KB Goblet Squat (same KB)  (10 each)

 

Friday (4/20):

Strength: Strict Rows 

4 Sets AMRAP

(looking for 8-12 reps each round)

4 Rounds for Time:

50 Double Unders F(100 Singles)

10 Handstand Push-Ups

15 V-Ups

20 Russian KB Swings Rx(60/40)

Standing Sled Pull AHAP (1 Full Length of Turf)

 

Saturday (4/21): Teams of 2

For Time:

200 Assault Bike or Row Calories as a Team:

Every 25 Calories as a Team Complete:

5 Power Clean & Jerks Rx(135/95)

10 Knees to Elbows

15 Wall Balls

 

(30 Minute Time Cap)

**Teams must switch between Assault Bike & Rower each round.