CrossFit WOD – 1/22/16

30:30 Row (No Measure)

5 Rounds

Coaches Choice (No Measure)

Bench Press (One Set every 2 Min.)

Set 1 x5 @ 75%

Set 2 x3 @ 80%

Set 3 x1 @ 85%

Set 4 x1 @ 90%

Set 5 x1 @ 95%

Set 6 x1 @ +95%

Set 7 x1@ +95%

Metcon (Time)

100 KBS

5 Burpee EMOM

** Compare Score to 4/28/15

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    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

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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