CrossFit WOD 7/8/19


Arm Circles

Leg swings

Knee to chest

3/5 strict pull-ups/ring rows

5 Burpees

10 air squats

3 rounds

*pull-up v chest to Bar demo

*Front squat prep


Metcon (5 Rounds for time)

Pull-ups/chest to Bar x8

Bar facing Burpees x12

Front squats x8

2 rounds
*Perform 2 rounds every 5m for 25m. Time remaining after completion is your rest time.

**Increase front squat weight each round

***Aim for 2m worth of rest @ minimum each round.

Workout of the Day


  • CrossFit WOD 12/10/19

    Plyo ladder



    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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