(219) 237-0973 CrossFit 219, 400 Fisher St unit B, Munster, Indiana

WOD

/WOD/

Endurance 63

219 Elite Sports Performance, CrossFit 219 - EnduranceMetcon (Time)3 Rounds -25 DB Thrusters 35/25 -25 Ball Slams 30/20 -25 Sit-ups -25 Cal Row **E3MOM = 3 Burpees30 Minute Cap

CF 76

CrossFit 219 - CrossFitA: Metcon (Weight)Every 90- Seconds for 15 Minutes (5 Sets of Each) Odd Rounds - Seated Strict Press (Barbell) x 5 Even Rounds - Strict Pull-Ups (Weighted) x 5-Build to today's 5RM -If you can do more than 5 Strict Pull-Ups, add some weight to yourself -Score your 5RMB: Metcon (AMRAP - [...]

Endurance 62

219 Elite Sports Performance, CrossFit 219 - EnduranceMetcon (Time)5 Rounds -100 Jump Rope -30 Lunges -30 Sit-ups -30 DB Shoulder PressYou should not be able to do all 30 presses. Use a weight that it takes you 2-3 sets 30 Minute Cap

CF 75

CrossFit 219 - CrossFitA: Metcon (Time)3 Rounds 500m Row 15 Burpee Box Jump Overs 24/20 15 Calorie Assault BikeB: 1-Mile Run (Time)Max Effort 1-Mile RunPerform after WOD as time allows

CF 74

CrossFit 219 - CrossFitA: Deadlift (1 x 5)DL x 15 @ 50% ---Rest :30--- 5 Seated Box Jumps ---Rest 2 Min--- DL x 10 @ 75% ---Rest :30--- 5 Seated Box Jumps ---Rest 2 Minutes--- DL x 5 @ 85% ---Rest :30--- 5 SBJB: Metcon (AMRAP - Reps)4 Rounds AMRAP 2 - 5 Power Cleans [...]

Endurance 61

219 Elite Sports Performance, CrossFit 219 - EnduranceMetcon (Time)5 Rounds 20 Ring Rows 20 Strict Press 45/35 20 Sit-ups 1 Mile Bike40 Minute Cap

Endurance 60

219 Elite Sports Performance, CrossFit 219 - EnduranceMetcon (AMRAP - Rounds and Reps)AMRAP 30 21 Med Ball step up 30/20 15 Dead Lift 135/95 9 Bar Over Burpees250 Single Under buy in and cash out -Not included in the 30 minutes

CF 73

CrossFit 219 - CrossFitA: 219 Baseline Interval Test (6 Rounds for time)"219 Baseline Interval Test" Every 5 Minutes for 30 - 10 Strict Pull-Ups - 15 T2B - 20 Push-Ups - 25 Wall Balls 20/14- Score time for each round - If not complete, score 5 Minutes with total reps for the round in the [...]

CF 72

CrossFit 219 - CrossFitA: Metcon (AMRAP - Reps)Teams of 2 AMRAP 15 - Alternating Movements - 14 Cal Row - 7 Thrusters 95/65 - 7 Pull-Ups ---Rest 5 Minutes--- AMRAP 15 - Alternating Movements - 9 Cal Row - 9 Box Jump Overs 24/20 - 9 Reverse Ball (30/20) Toss (10'/9')Score total reps for both [...]

Endurance 59

CrossFit 219 - EnduranceMetcon (Time)800m Run 50 KBS 53/35 500m Row 30 Burpees 400m Run 10 Sandbag Cleans 100/70 1000m Row35 Min Cap