CrossFit WOD – 6/16/16


Hip Swings x20

Broad Jump x15

Med ball Throws (from chest) x10

Clean and Jerk (2-2-2-2-2-2 75-90% (Across))

“Across” means you will stay at the weight through all 6 sets. We want CONSISTENCY! Even if it feels good wait until you have completed all 6 sets before you go up any. Pick a weight between 75-90%. Gage as you warm up.


Metcon (AMRAP – Rounds and Reps)

50ft Sprint

8 Clusters

10 min AMRAP
(Record # of Clusters)

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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