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WODism for Autism Schedule!


We are so excited for our 24-hour event starting Saturday morning!

It's not too late to sign up! CLICK HERE!

Below is a list of the WOD's planned for each hour. Remember you can scale everything to accommodate your fitness and ability level. There will be CrossFit Kids trainers on hand to help scale appropriately for kids.

5:00 AM - 6:00 AM

100 Burpees

6:00 AM - 7:00 AM

12 Minute AMRAP

4 Push Ups

6 Box Jumps

8 Pull Ups

7:00 AM - 8:00 AM

Three Rounds:

10 Walking Lunges

10 Hardstyle KBS

10 Hollow Rocks

10 MB Cleans

10 Wall Balls

10 KB Thrusters

8:00 AM - 9:00 AM

Working the Core

150 Ab Mat Sit Ups

100 Plank Jacks

50 Mountain Climbers

9:00 AM - 10:00 AM

Row & Squat

Row 500 M

25 Air Squats

Row 400 M

50 Air Squats

Row 300 M

75 Air Squats

10:00 AM - 11:00 AM

ROM WOD

11:00 - 12:00 PM

12 Minute EMOM

1st Minute: 5 Power Cleans

2nd Minute: 5 Pull Ups

3rd Minute: 5 OHS

12:00 - 1:00 PM

50 Ball Slams + 5 Tire Flips

1:00 PM - 2:00 PM

Light It Up Blue WOD

2:00 PM - 3:00 PM

Run or Row

800 M x 3

Rest 2:00 minutes between each

3:00 PM - 4:00 PM

8 Minute AMRAP

6 Deadlifts

8 T2B

20 Double Unders

4:00 PM - 5:00 PM

ROM WOD

5:00 PM - 6:00 PM

4 Rounds

Run or Row 400m

Rest 1:00 between each

6:00 PM - 7:00 PM

7 Minute EMOM

3 Power Snatch + 3 OHS

7:00 PM - 8:00 PM

15 Wall Walks

8:00 PM - 9:00 PM

2 Lengths of the Box each:

Crab Walk

Bear Crawl

Burpee Broad Jump

9:00 PM - 10:00 PM

50 Russian Twists (w/KB or MB)

40 Jumping Squats

30 KB SDHP

20 V-Ups

10 HSPU

10:00 PM - 11:00 PM

ROM WOD

11:00 PM - 12:00 AM

Double Trouble

2 Manmakers

30 DUs (or 60 Singles)

2 Manmakers

30 DUs (or 60 Singles)

2 Manmakers

30 DUs (or 60 Singles)

2 Manmakers

30 DUs (or 60 Singles)

12:00 AM - 1:00 AM

8 Minute EMOM

Min 1: 30 Russian KBS

Min 2: 30 sec Plank Hold

1:00 AM - 2:00 AM

15-12-9

Goblet Squats w/DB or KB

DB or KB Snatches

2:00 AM - 3:00 PM

50 Barbell Thrusters

3:00 AM - 4:00 AM

Tabata x 3

Tuck Jumps

MB Push Ups

Wall Balls

4:00 AM - 5:00 AM

12-9-6

Push Press

Bar-Facing Burpees


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411 S 20th St, Laramie, WY 82070, USA

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