CrossFit WOD – 12/3/15

Coaches Choice (No Measure)

Metcon (Distance)

100ft Bear Crawl

50ft OH walking Lunge (DB/KB)

20 min amrap

Use what ever weight you can keep locked out over head. No soft elbows. Create the platform and make the movement pretty.

Workout of the Day


  • CrossFit WOD 12/10/19

    Plyo ladder



    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

CrossFit Teens