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 4 rounds for time of: 50 Double Unders 30 Wall Balls, 20/14 lbs 10 Deadlifts, 275/195 lbs Conditioning 10 rounds for time of: 7 Dumbbell Thrusters, 35/25 lbs 7 Toes-to-bars 7 Burpees  

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WOD  Every 1 min for 20 mins, alternating between: 10 Row Calories 15 Kettlebell Swing (American)s, 24/16 kg 10 Assault Bike Calories 15 AbMat Sit-ups Strength  Push Press 10×3 at 65% 1RM  EMOM  

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WOD Complete as many rounds as possible in 8 mins of: 6 Dumbbell Thrusters, 35/25 lbs 12 Pull-ups 24 Double Unders Strength Back Squat 7×1  E3M Conditioning  5 rounds for time of: 30 Bulgarian Bag Jump Squats 30 Bulgarian Bag Spins 15 Push Ups On Bulgarian Bags

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WOD 4 rounds for time of: 21 Burpees 15 Toes-to-bars 9 Squat Snatches, 95/65 lbs Kettlebell  Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swings, 24/16 kg Kettlebell Front Rack Walking Lunge, 24/16 kg, 10 m 20 Kettlebell Push Press, 24/16 kg Kettlebell Front Rack Walking Lunge, 24/16 kg, 10 m…

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WOD CrossFit Games Open 18.3 – Rx’d 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 50/35 lbs 100 Double Unders 12 Bar Muscle-ups Total Possible Reps: 928 Time cap: 14 minutes   Conditioning  Every 1 min for 20 mins,…

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  WOD Every 1 min for 15 mins, alternating between: Dumbbell Overhead Walk, 35/25 lbs, 20 m Slam Ball Throw, 30/20 lbs, 20 m 10 AbMat Sit-ups then: Handstand Shifters : 3×4 Handstand Shoulder Touches 3×4  

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WOD For time: 50 Double Unders 25 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 40 Double Unders 20 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 30 Double Unders 15 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs 20 Double Unders 10 Power Cleans, 115/75 lbs 10 Burpee Box Jump Overs…

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WOD For time: Row, 1000 m — then — 3 rounds of: 10 Medicine Ball Cleans, 20/14 lbs 20 Dumbbell Jerks, 50/35 lbs Strength 5-4-3-2-1 reps, for time of: Strict Chest To Bar Pull-up Strict Ring Dip