CrossFit WOD 11/27/19

Metcon (AMRAP – Reps)

“Pool Shark”

Single Arm OH Carry 50ft each arm

Wallball Push-press x15 10/11ft

Unbroken Double unders (call it)

Rest 90s

5 Rounds
*A heavy weight for the carry.

**A weight where the target can be achieved.

***Heres the Game:

-Your score starts @ 0.

-Before each round call your target number of Jump rope passes.

-If you hit your target, add the reps to your score.

-If you miss your target, you subtract total called reps from score.

-Your score may go into the negative.

-Single under passes can pick intervals of 10

-Double Unders can pick intervals of 5.

-Winner of the day for Male/Female, Single and Double divisions will receive one free menu item from Elizabethtown Coffee Company.

Workout of the Day


  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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