amrap, assault bike, crossfit, training, wallballs, wod, workouts -

Friday 2.21.20

Warm-up Prep (10-15 Minutes)

4 Rounds

10 Kettlebell Swings

10 Kettlebell Front Rack Squats (5 each side)

20 Butt Kickers

20 Running High Knees

10 Overhead Kettlebell Lunge


Strength - Ab Work

3 Rounds

Not For Time

20 Med Ball Overhead Abmat Sit-ups 20/14

20 Med Ball Side Toss against Wall (10 each side) 20/14

20 Knees to Elbows

20 Med Ball Slams 20/14

1 Minute Weighted Plank (Add Weight each Round)


WOD (Workout of the Day) 

"Feed the Machine"  

12 Minute AMRAP

30 Calorie Assault Bike

15 Wallballs 20/14

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to shoot between 4-6 Rounds
  • This is a fast paced couplet that will tax your breathing in both aerobic and anaerobic capacities back to back with little rest except getting on and off the bike.  Keep your bike pace to around 1:30 to 1:45 going hard for middle 15 calories and slowing down for the last 10 so you have enough in the tank to rep out the Wall Balls unbroken or close to.  
  • Score is total number of Rounds plus Reps completed in 12 minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options -  Row, lighter med ball

Post WOD Cool Down:

500m Row

1 Minute Quad Foam Roll

20 Med Ball Push-ups