Day

July 16, 2015
Deadlift (65%x5, 75%x5, 85%x5) Metcon (Time) 30 Burpees 2 min rest 30 Burpees 2 min rest 30 Burpees
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Coaches Choice (No Measure) Overhead Squat (12 min to establish a 3RM) Metcon (Time) For time 50 OHS 75/55 30 SDHP 75/55 10 Bar MU RX+ 95/75 Scaled 55/35 Modified Bar MU
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Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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