October 31, 2015
crossfit wod

CrossFit Kumba WOD: October 31

Pre WOD 3 rounds 150 meter row 30 Abmat sit-ups WOD “15.4 CF Open workout” 8 min. AMRAP 3 handstand push-ups 3 cleans 6 handstand push-ups […]
October 30, 2015
crossfit wod

CrossFit Kumba WOD: October 30

Pre WOD Tabata Row For 8 rounds :30 max effort row :20 low intensity row WOD 25 min. AMRAP 5 push press 5 lateral burpees 5 […]
October 29, 2015
crossfit wod

CrossFit Kumba WOD: October 29

Strength Clean & Jerk (find 1 RM) WOD EMOTM for 18 min. Minute 1: 12 v-ups Minute 2: :30 battle ropes Minute 3: :30 second handstand […]
October 28, 2015
crossfit wod

CrossFit Kumba WOD: October 28

Strength GHD 3 x 8 (back extension) Pull ups 4 sets Bent over rows 3 x 5 75% WOD 3 RFT 20 thrusters 95# 63 # […]
October 27, 2015
crossfit wod

CrossFit Kumba WOD: October 27

Strength Oly OH Squat 4 X 3 80% Snatch (find 1 RM) WOD 5 RFT 200 meter run 10 deadlifts 135# 83#