CrossFit WOD – 7/20/15

WarmUp

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

 

Strength

Back Squat 4×8 @75%
Post your scores to the Whiteboard.

 

Metcon

5 RFT

KB Deadlift x10
KB Swing x8
KB Clean x6
KB Push Press x4
KB Snatch x2

26/35
(Perform each movement with two KB.)

RX+ 35/53

Compare score to 3/24/2015

Post your scores to the Whiteboard.

 

Metcon (No Measure)

Core Work

Strict TTB

4×6-8

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 – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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