WOD

20
Sep

09/20/2018

CrossFit Rolesville – CrossFit Front Rack Lunge (8-8-8-8-8) Metcon (AMRAP – Reps) 10 min AMRAP 20-40-60-80… etc Double Unders 10-20-30-40… etc Sit Ups
19
Sep

09/19/2018

CrossFit Rolesville – CrossFit Metcon (Time) For Time: 1 Round 800m Run 40 Wall Ball (20/14) 20 Power Clean (135/95) 2 Rounds 400m Run 20...
Read More
18
Sep

09/18/2018

CrossFit Rolesville – CrossFit Weighted Pull-ups (5-5-5-5-5-5) Metcon (Time) For Time: 500m Row 25 HSPU 500m Row 25 HSPU 500m Row
18
Sep

9/18/18

CrossFit Rolesville – CFR Youth STRICT PULL UPS (5-5-5-5-5-5) Accumulate strict pull ups Metcon (Time) For time: 400m Run 25 Sit Ups 400m Run 25...
Read More
18
Sep

09/18/2018

CrossFit Rolesville – Open Gym Weighted Pull-ups (5-5-5-5-5-5) Metcon (Time) For Time: 500m Row 25 HSPU 500m Row 25 HSPU 500m Row
17
Sep

09/17/2018

CrossFit Rolesville – CrossFit Pause Back Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 12 DB SNatch (50/35) 6 Burpee Box Jump...
Read More
15
Sep

09/15/2018

CrossFit Rolesville – CrossFit Metcon (Time) PARTNER WOD For Time: 200 Double Unders 100 DB Box Step Overs (50/35)(24/20) 200 Double Unders
14
Sep

09/14/2018

CrossFit Rolesville – CrossFit Metcon (AMRAP – Reps) “Flo” 4 Rounds 1 min Max Calorie Row 1 min Max Burpee 1 min Max KB Swing...
Read More