At GymCore CrossFit
We focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.
Work Out of the Day
TUESDAY MARCH 19, 2024
STRENGTH / FOUNDATION
5X2:00:
3 BACK SQUAT (ACROSS)
WOD
14:00 CAP:
21-18-15-12-9-6-3
BURPEES
12 BOX JUMP OVERS 24/20”
AFTERMATH
100 SITUPS
COOL DOWN
MONDAY MARCH 18, 2024
STRENGTH / FOUNDATION
10:00:
5 DB PRESS
5 DB ROW
WOD
AMRAP 14:00:
6 DB CLEAN AND JERKS 50s/35s
8 DB LUNGES
*CALS
–
*CAL LIST
14/12 ROW-SKI-B.ERG
12 RUNNER
10/7 ECHO-AB
AFTERMATH
TABATA
COOL DOWN
SATURDAY MARCH 16, 2024
STRENGTH / FOUNDATION
12:00:
6 BENCH PRESS
12 PULLAPART
BUDDY WOD
*TEAMS OF 2
5 ROUNDS
3:00 AMRAP / 1:00 OFF:
ALT. ROUNDS
5 SUMO DEADLIFTS 165/115
7/5 PUSHUPS
9 BAR HOPS
COOL DOWN
FRIDAY MARCH 15, 2024
OPEN WOD 24.3
15:00 CAP:
5 ROUNDS
10 THRUSTERS 95/65
10 C2B PULLUPS
REST 1:00 AFTER 5 ROUNDS ARE COMPLETED
THEN, 5 ROUNDS
7 THRUSTERS 135/95
7 BAR MUPS
COOL DOWN