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 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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