CrossFit WOD – 6/24/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (5×3 @ 70%)

Perform 1 Set every 2 minutes

Metcon (Time)

x 5 Thrusters @ 135/95

x9 Toes 2 Bar

6RFT

Metcon (No Measure)

Extra Work

Core strengthening

Banded Back Ext

3×15

Weighted Plank

3×30 Sec.

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

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