CrossFit WOD – 7/13/15

Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (5×7 @ 65%)

Perform each set every 90 Sec.

Metcon (Time)

21-15-9

Wallball 20/14

AKBS 53/35

Rest 2 min

x45 Wallball

x45 AKBS

Metcon (No Measure)

Core Work

Strict TTB

4×5

L-Sit hold

4xME

Tabata

Sit-ups

Burpees

Alternate each round until you have completed 8 total rounds.

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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