CrossFit WOD – 12/17/15

Metcon (No Measure)

Wall Slides x15

Windmill x10

Push Press (1-1-1-1-1-1)

Shoulder Press (1xME @ 60% of 1rm Push Press.)

Metcon (6 Rounds for distance)

Rowing Power Drill

Score = Total Distance per Rounds

1:1:30 Intervals

S1- 24 s/m

S2 – 25s/m

S3- 26 s/m

S4- 27 s/m

S5 28 s/m

S6- ME

Focus on keep your Strokes per Minute (bottom left corner number) at the Target Number. You will have to control how fast you are sliding back and forth. However we want to see A LOT of force on that handle when you pull.

This drill will teach you how to pace.

Workout of the Day


  • CrossFit WOD 10/26/20




    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

CrossFit Teens