CrossFit WOD – 11/9/15

(No Measure)

Straddle Splits 2 min

2 Rds

10 Goblet Squats

10 Sots Press

Back Squat

S1 70%x6

S2 75%x5

S3 80%x3

S4 85%x2

S5 90%x1

S6 85%x3-5

Metcon (Time)

100 KBS 53/35

*25 Pushup penalty every time the KB


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

CrossFit Teens