Day

October 29, 2015
Shoulder Press (70%x3, 80%x3, 90×3+) Metcon (Time) 3 Rds 500m Row 21 Burpees 12 Thrusters
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Metcon (No Measure) Breathing Mom 9 Scorpion x10 Sot Press x10 100m Run Metcon (AMRAP – Reps) Amrap 20 50 WallBalls 50 Deadlift 135/95 40 Push-ups 40 SDHP 115/85 30 Pull-ups 30 Push Press 95/75 20 Box Jumps 24/20 20 HSPU
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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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