CrossFit WOD 2/11/20




Bike cal- form groups of three and sprint the rounds.


Hollow/Arch on ground

Static Hollow/Arch hanging

Dynamic Hollow/Arch

Beat swings – 2 sets. Second

higher than the first.

Pull-ups – kipping 2 sets

Pull-ups- butterfly 2 sets

Chest to bar mechanics.

Metcon prep:

Talk rotation for classes bigger than 5.

Burpee x5

Box jump x5

Burpee box jump x5

Talk GHD and Sit-up mechanics.

Metcon (No Measure)


M1 Bike

M2 Chest to Bar/pull-ups

M3 Burpee box jump overs

M4 sit-ups/GHD Sit ups
*Pick a rep scheme:

1.) 15;9/15/8/12

2.) 12;7/10/6/12

3.) 9;5/8/5/12

4.) 7;4/8/5/12

**Each round should be progressively more difficult. Rest periods gradually shrinking while still compiling workload within the minute.

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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