CrossFit WOD – 7/23/15

WarmUp

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)

21-15-9

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

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

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

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