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 – 9/22/18

    Warm-up
    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

    Breif

    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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