CrossFit WOD – 6/16/15

CrossFit

Coaches Choice (No Measure)

DB Press (5×10)

Go as heavy as possible. There should be very little loss in speed.

Metcon (AMRAP – Reps)

6 Min AmRap

10 Burpee Box Jumps

15 Deadlift 225/185

20 Pull-ups

25 Wall Balls

30 Dubs

Rest 4 Minutes

Repeat

Metcon (No Measure)

Strict Weight Pull-ups 9/18

3xME

Ring Dips

3×8 w/2 Sec pause at top and bottom

Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    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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