CrossFit WOD 10/9/18

Warm-up

Min 0-5

Brief

Min 5-10

Pick Drill

x20 Strokes Only Legs

x20 Strokes Legs + Back

x20 Strokes Legs + Back + Arms

Min 10-15

Pull-up Prep:

Hollow + Arch (Floor)

Hollow + Arch (Hanging)

Half Pull-up

Pull-up

Push-up

Cat/Cow

Plank Reach/Retract

Half Push-up

Push-up

15-60: Hamilton (Time)

3 Rounds for time of:

1000m Row

50 Push-ups

1000m Run

50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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