CrossFit WOD – 8/3/15

Metcon (No Measure)

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

Back Squat (Perform 1 Set every 2 minutes)

S1 – x5 @ 70%

S2 – x3 @ 75%

S3 – x3 @ 80%

S4-S5 – x2 @ 85%

Metcon (Time)

Every 4 min for 16 minutes

x25 WallBall 20/14

x20 KBS 53/35

x15 Pull-ups

Metcon (No Measure)

Extra Work

3 RNFT

x15 GHD Sit-ups

x10 Standing Dumbbell Press (AHAP)

x2 Rope Climbs

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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