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 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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