WOD

Refer A Friend

Invite A Friend To Check Us Out!
29
Dec

122920

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Strict toes to bar

10 Weighted Sit-ups

15 Russian swings

28
Dec

122820

Crossfit Accolade – CrossFit

Weightlifting

Overhead Squat (5-5-5-5-5)

26
Dec

122620

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

14 Ring rows

21 Russian Swings

24
Dec

122420

Crossfit Accolade – CrossFit

Metcon

Metcon (Calories)

1 Min Max Cal Bike

1 Min Max Cal Row

2 Min Max Cal Bike

2 Min Max Cal Row

3 Min Max Cal Bike

3 Min Max Cal Row

4 Min Max Cal Bike

4 Min Max Cal Row

23
Dec

122320

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

5 DB Burpees

5 DB Hang cleans

5 DB Thrusters

10 DB Burpees

10 DB Hang cleans

10 DB Thrusters

15,20,25…cont’d
– Reps continue to ascend by 5 each round

– Two DBs for all movements

22
Dec

122220

Crossfit Accolade – CrossFit

Weightlifting

Back Squat (5-5-5-5-5)

21
Dec

122120

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Cal Bike/Row

5 Pull-ups

10 Sit-ups

19
Dec

121920

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

2000m Row

30 Snatches

Time cap: 16 Minutes