CrossFit WOD – 10/12/15

Warm-: Metcon (Weight)

EMOM 5

Perform as a Complex

x4 Deadlift

x4 Backsquats

x4 Sot Press

Back Squat (5-5-3-3-3)

Set 1 & 2 @ 75%

Set 3,4, & 5 @ 80%

Work up to your 75% in less than 4 sets after you do 10 reps with just the bar.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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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