CrossFit WOD 4/30/20


Arm Circles Fwd/Bwd x20

External Rotation x20/20

Scorpions x20

Pike Pushups x5

Metcon (No Measure)

DB/KB Push Press 4×10

Single DB Row 4×10-15

Single DB Curls 4×10-15

Prone Y’s 0/5/5 Tempo 3×10

Single Russian KBS 3×10/10

Straight leg situps 3×10

Straight leg raises 3×10

Workout of the Day


  • CrossFit WOD 1/21/2021

    Metcon (Time)

    10-9-8-7-6-5-4-3-2-1 reps for time of:


    Bodyweight clean and jerks


    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:


    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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