CrossFit WOD – 6/22/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (4×6 @ 65%)

Take the Reps slow. Every bit of 1-2 seconds on the way down with a big explosive drive up.

Metcon (Time)

Run 400m

x30 KBS @ 53/70

Run 400m

x25 KBS

Run 400m

x20 KBS

Run 800m

x15 KBS

Metcon (No Measure)

Core Work

Side Plank

3x1m Each Side

V-ups

3×10

Glute Ham Raise (Wall or GHD)

3×15

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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