CrossFit WOD 10/19/18

Warm-up

Min 0-5

run 400m

Scorpian x10

V-up x10

HRPU x10

Min 5-10

Brief

Min 10-20

Metcon Prep:

3 Rounds

x5 Wallballs

x5 KBS

x5 Box Jumps

R1 – Light

R2 – Metcon Weight

R3 – Heavier Than Metcon Weight

Cooldown

Childs Post 2 min

Use Barbell to roll feet and Calves.

20-50: Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    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

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