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


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 WOD – 9/22/18

    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30


    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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