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WOD

200403

Pally Fit LLC – CrossFit/Fitness Weightlifting 5 sets: A1) Romanian DL 5×15 A2) Hip thrust – MAX EFFORT *Place weight on your hips & perform...
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200401

Pally Fit LLC – CrossFit/Fitness Weightlifting 5 Sets: A1) Max Effort Floor Press — straight into A2) Max Effort Push ups — rest 90s [Rest...
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200331

Pally Fit LLC – CrossFit/Fitness Weightlifting 3 sets: A1) Lateral raises – max effort/arm A2) Front raises – max effort/arm A3) Bicep curls – max...
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200330

Pally Fit LLC – CrossFit/Fitness Weightlifting Every 90s (x5): [10:00 total time] – 10 Alt Step ups (to a challenging height) – 15 Goblet squats...
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200329

Pally Fit LLC – CrossFit/Fitness Active Recovery 30:00 weighted walk *throw your weights in a backpack and go for a 30 min walk outside!

200327

Pally Fit LLC – CrossFit/Fitness Weightlifting 5 sets: A1) Chair dips – Max effort A2) DB Floor press – Max effort *Max effort sets =...
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200228

Pally Fit LLC – CrossFit/Fitness Weightlifting 5 sets: 1:00 Plank hold 0:30 R-side plank hold 0:30 L-side plank hold 0:30 Hollow hold 0:30 Superman hold...
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200324

Pally Fit LLC – CrossFit/Fitness Weightlifting Weightlifting 5 Sets: A1) Upright Rows – Max Effort A2) Bent over Row – Max Effort [Rest 90s] *start...
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