CrossFit WOD – 7/23/15


T-Spine Mobility

2 Rounds

5 Presses

5 Push Presses (heels down)


Split Jerk (3-3-2-2-1-1-1-1-1-1)

S1 x3 @ 50%

S2 x3 @ 60%

S3 x2 @ 70%

S4 x2 @ 75%

S5 x1 @ 80%

S6 x1 @ 85%

S7 x1 @ 90%

S8 x1 @ 95%

S9 x1 @ 100-105%

S10 x1 @ 105+

Post your scores to the Whiteboard.


Metcon (Time)


GHD Sit-ups

S2OH 125/85

*Scale Sit-ups to Med ball Sit-ups.

**Bar comes from the floor.

Post your scores to the Whiteboard.

Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*