CrossFit WOD – 2/9/16

Metcon (No Measure)

Banded Superman Pull-aparts x15

Sot Press x15

OHS x15

2 rounds

Snatch Balance (1-1-1-1-1)

After every successful rep prefer 5 OHS.

Metcon (AMRAP – Reps)

10 Min Amrap

x5 Chest to bar Pull-ups

x10 S2OH

x15 OHS

Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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