CrossFit WOD 11/14/18

Warm-up

Min 0-15

90/90 Breathing

Wall sit

Wall Flys

Goblet Squat with Press 2×10

Back Squat Prep:

1/4

1/2

Full

Jerk Prep

Press

Dip Drive

Tall Jerks

Jerk

Briefing

50-60

Cooldown

Walking Hell Swipes x20 steps

Lunge with laced finger Reach x10 Each leg

Scorpian w/Hold x5

30-50: Kutschbach (Time)

7 Rounds for time of:

11 Back Squats, 185#

10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here

Workout of the Day

CrossFit

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    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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