CrossFit WOD – 11/23/15

Metcon (No Measure)

90/90 breathing

Half Kneeling Press x10

Straight leg Sit up to Hamstring stretch x10

Metcon (Time)

x30 Back Ext

x30 Wallball

x30 Back Ext

x25 Wallball

x30 Back Ext

x20 Wallball

x30 Back Ext

x15 Wallball


Back Squat (90% x2 Emom 3)

Complete a forth round at minute 6 for Max Reps

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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