CrossFit WOD – 5/18/18

Warm-up

Rowing

Legs x10

Legs/back Swing x10

Legs/Back Swing/ Arms x10

Row 100m

rest 1m

Row 500m

Toddler Row x10

Superman w/pivot x10/10

Leg Lifts/Strict TTB x10/x5

PVC Work

Deadlift

x10 Coached

x10 Personal Pace

 

Deadlift (10×2 Build)

 

Metcon (Time)

Row 21

Deadlift 15 225/155

Toes to bar x9

3 RFT

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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