CrossFit WOD – 4/30/18

Warm-up

High Steps

Bear Crawl

Inch worm

Skill Work

-Chest to Bars

Hollow Arch (floor) x10

Hollow Arch Hanging 20 Sec

Half Pull-ups 2×4

Chest to Bar Attempts

-Bounding Box Jumps

Dropping Bound

Rebound

Metcon (Time)

100 Air Squats

80 KBS

60 Box jumps

40 Burpees

20 Chest to Bar Pull-ups

Metcon (No Measure)

Extra Work

Split Squat

3×8

Dumbbell Hamstring Curl

4×15

GHD Sit-up/Weighted Sit-up

4×10

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

CrossFit Teens

Archives