CrossFit WOD – 1/8/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

PVC Pipe

5 Sec Down 5 sec up

Back Squat

OHS

Sot Press (5sec press, 5 Sec Negative to the back)

High Hang P. Snatch x5 + OHS x5 (5 Sets 60-75% of POWER Snatch)

Thruster (10 min to build to a 3RM Thruster)

Metcon (AMRAP – Reps)

x3 Heavy Thrusters +85% of 3RM

Dubs 10-20-30-40-50-60-70-80-90-100

6 Min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD – 4/23/18

    Back Squat (2×8)
    Sets 1-2 10# up from last week
    Back Squat (1xMax Reps)
    Death by Kettlebell Swing (AMRAP – Reps)
    Begin at 5

    Add one rep every minute

CrossFit Teens

  • CrossFit Teens WOD – 4/20/18

    Push Press (5-5-5-3-1+)
    Metcon (AMRAP – Rounds and Reps)
    15 AMRAP

    10 Front Squats

    10 Broad Jumps

    100m Front Rack Carry

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