July 18, 2018
Deadlift (5-5-3-3-3+) Metcon (Time) 2000m Row 50 Thrusters
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Warm-up Banded Pull-parts x30 Banded Pull-downs x30 Banded Front raise x30 Metcon (No Measure) Standing DB Press 5×10 Strict TTB x6-8 Ring Push-ups x12 4 rounds DB Pull-over 4×10 Hamstring Curl x10 Hollow Body Press x10 3 Rounds
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Workout of the Day


  • CrossFit WOD 11/17/18

    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups