CrossFit WOD – 12/31/15

Metcon (No Measure)

Foam Roller rollout x10

Arm Circles x50 Forward;backward;big;small

Banded Ext Rotation to Press x15

Shoulder Press (5-5-5-3-3-3-1-1-1)

one set every 90 sec

Metcon (Time)

Partner WOD

Alternate Rounds

x50 Dubs

x25 Wallball

8 rounds for time (4 each partner)

Everytime a Partner Breaks the wall balls BOTH PARTNERS must perform 10 burpees

Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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