CrossFit WOD – 1/26/16

(No Measure)

2 Rounds:

Scorpion x10

Half Kneeling Squat x10

Back Ext x15

Handstand Decay x5

Metcon (Weight)

Every 5 Minutes for 25 Minutes

Deadlift @ 80% x5


T2B x15

Box Jumps x20
**Deadlifts MUST REMAIN TAP AND GO. If you cannot do that every set, then drop 5# until you can.

**HSPU will be humbling folks. Get as many RX in as you can and move on to the hardest scaled version. Don’t miss the time structure just because you don’t want to change up the movement and do something “scaled.” That’s dumb and will not make you a fitter person.

Workout of the Day


  • CrossFit WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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