CrossFit WOD – 1/29/16

Metcon (No Measure)

Dynamic Warm-up

High Kicks Down & Back

Butt Kickers Down & Back

Vertical Jump x15

Box Jumps (Max Height)

Reps= Height in Inches

Overhead Squat (3-3-3-3-3)

Once Set every 2 MInutes

Metcon (AMRAP – Rounds and Reps)

RKBS x10

KB Step-ups x20 (10r/10l)

KB Walking Lunge x30 (15r/15l)

15min Amrap
HEAVY on the KB everyone. If you usually use a 26, Move to a 35. If you use a 35, Grab a 44 or a 53.

We want the weigh to be challenging.

Workout of the Day

CrossFit

  • CrossFit WOD – 4/21/18

    Big Sexy (Time)
    5 Rounds for time:

    6 Deadlifts, 315#

    6 Burpees

    5 Cleans, 225#

    5 Chest-To-Bar Pull-Ups

    4 Thrusters, 155#

    4 Muscle-Ups
    In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
    To learn more about Big Sexy click here

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