CrossFit WOD – 10/27/15

Metcon (No Measure)


Hamstring & T-spine Mobility.

Metcon (No Measure)

Pull-ups/Muscle up Progression

We will spend this day working exclusively upon Pull-ups and Muscle ups. Cleaning up any deficiencies in our movement and getting one step closer to your first Pull-up/muscle up or to hit a new PR on an unbroken set.

Unbroken Pull-ups (AMRAP – Reps)

Metcon (Time)

100 Cal row

100 Burpees

Perform Reps in Tabata Fashion. 20 Sec of work followed by 10 Sec of rest until prescribed work is completed.

You must complete 100 Calories on the rower before beginning your Burpees.

Wear a vest if you aint Suuurrrrd.

Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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