CrossFit WOD – 1/15/16

Metcon (No Measure)

Shoulder Mobility

Turkish Get Up (10 Reps each arm. Alt arms. Heavy. )

Bench Press (5-5-3-3-3-1-1-1-1)

12 minutes to get through all 23 reps. No time management. Just be efficient.

Metcon (Time)


Deadlift 315/205

Barfacing Burpees

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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