CrossFit WOD – 7/28/15

Metcon (No Measure)

3 Rounds NOT for time

Sword Drill x 10

Side lying T-spine Drill x6

Scorpian x5

Shoulder Press (8 minutes to build to a 3RM)

Push Jerk (x4 Emom8)

Take 5 minutes to find a heavy working set of 4 reps.

This should be a weight that is challenging but you should not miss a set.

Unbroken Pull-ups (AMRAP – Reps)

Unbroken HSPU (Time)

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders
You may perform these at any pace you wish. there will not be a running clock until everyone has completed the Pull-ups and HSPU.

Scaled:

Pull-ups: Smallest band possible; Strict

HSPU: Unbroken Strict Push-ups

Dubs: Singles; if you can do double unders but cannot chain them together that is ok. Do the double unders even if you get a score of 1 that is better than 200 singles. Be proud of that 1 rep!

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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