CrossFit WOD – 7/16/15

(No Measure)

T-Spine Mobility

2 Rounds

5 Presses

5 Push Presses (heels down)

Split Jerk (6×2 @ 95% of 2 RM Established last wee)

Perform 1 Set every 90 Sec

Metcon (Time)

EMOM 10

Min 1 – 50 ft OH W.Lunge 45/35

Min 2 – 40 sec Plank

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