Assault Air Bikes


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You may have noticed that we now have Assault Air Bikes at Crossfit Ypsilanti! No, they aren’t just there to get you out of rowing. Assault Air Bikes have some distinct benefits that will enhance your overall training experience: 1. Assault Bikes are a great tool to increase cardiovascular fitness. Interval training on the Assault…

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WOD 5 rounds for time of: 5 Muscle-ups 20 Dumbbell Snatches, 50/35 lbs 40 Double Unders Conditioning 4 rounds for time of: 35 Kettlebell Swing (American)s, 24/16 kg 30 AbMat Sit-ups 20 Pull-ups 15 Box Jumps, 30/24 in Run, 400 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily…

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WOD 10 rounds for time of: 10 Deadlifts, 185/125 lbs 10 Wall Balls, 20/14 lbs Strength Push Jerk 5-4-3-2-1-1-1 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

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WOD Run 1 mi TT Strength Back Squat  8×4 Conditioning Every 3 mins for 30 mins do: Run, 200 m 6 Handstand Push-ups 9 Ring Rows 12 Weighted Sit-ups For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

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WOD 10 Rounds of: In 1:30 Run 200m + Max Tire Flips rest :30 Kettlebell Every 1 min for 12 mins do: 6 Double Kettlebell Clean & Jerks Then: Turkish Get Up Alternating Arm  10×2 Conditioning 3 rounds for time of: 40 Bulgarian Bag Spins 40 V-ups Run, 800 m For competitors, 0lympic weightlifting, accessory…

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WOD Abbate For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

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WOD Every 1 min for 20 mins, alternating between: 10 Row Calories 10 Ball Slams, 30/20 lbs 10 Kettlebell Swing (American)s, 32/24 kg 20 Double Unders CONDITIONING Complete as many rounds as possible in 20 mins of: Burpee Broad Jump, 20 m 15 Dumbbell Thrusters, 35/25 lbs 12 Toes-to-bars 9 Rowing Push Ups, 35/25 lbs…

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WOD For 3 cycles: AMRAP in 7 mins of: 5 Renegade Rows, 35/25 lbs 10 Dumbbell Thrusters, 35/25 lbs Dumbbell Walking Lunge, 35/25 lbs, 20 m  For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

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WOD For time: 10 Power Snatches, 135/95 lbs 20 Handstand Push-ups 30 Back Squats, 135/95 lbs Run, 800 m 30 Back Squats, 135/95 lbs 20 Handstand Push-ups 10 Power Snatches, 135/95 lbs CONDITIONING For time: 110 Ball Slams, 30/20 lbs 55 Ring Push-ups 110 AbMat Sit-ups 55 Pull-ups For competitors, 0lympic weightlifting, accessory work, and…

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WOD 3 rounds for time of: 10 Bar Muscle-ups 20 Toes-to-bars 30 Wall Balls, 20/14 lbs For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.