CrossFit WOD – 6/2/16

Warm-up

30:30 Row

Plank

Superman hold

Tabata

Split Squat (4×10)

Split legs in split jerk stance. Drop knee to the floor and rise till knees are extended. Hang Dumbells from sides.

Metcon (Time)

1-2-3-4

Suicides 6 ft intervals x10

Equal Rest to work rio. (1:1)
Big thank you to 5am for being our guinea pigs!

Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives