CrossFit WOD – 8/15/18


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


x10 Pull-ups/Chest 2 Bar

x15 Air Squats

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

Workout of the Day


  • 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