CrossFit WOD 11/14/19

Metcon (No Measure)

Power & Speed (Rowing)

x10 stroke with as much power as possible. spm below 20. Damper @10

-Immediately into

x20 strokes w/ damper @ 1. SPM as fast as possible.

10 rounds

Metcon (No Measure)

Every 4m for 32m complete

30s relax squat hold

30s braced squat hold

30s seated to touch (back against the wall)

x20 Goblet Squats

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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