CrossFit WOD – 6/13/15


Coaches Choice (No Measure)

Metcon (AMRAP – Reps)

12:00 AMRAP

250m Row

15 Wall Balls (20/14)

5 Knees To Elbows

alternate rounds with partner

Rest 4 Min

12:00 AMRAP

250m Row

15 Russian KB Swings (53/35)

5 Burpee Pull-ups

alternate rounds with partner

REST 4:00

12:00 AMRAP

250m Row

15 Air Squats

5 Burpees

alternate rounds with partner

Workout of the Day


  • CrossFit WOD – 8/15/18

    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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