CrossFit WOD – 8/24/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (With a Running Clock)

Perform one Set Every Min on the MInute

S1 @ 50% x 8

S2 @ 60% x 6

S3 @ 65% x 5

S4 @ 70% x 4

One min Rest

Perform one set every 2 minutes

S5 @ 75% x 3

S6 @ 80% x 2

S7 @ 85% x 1

S8 @ 90% x 1

S9 – S10 @ 95% x1-2

Metcon (Time)

45 KBS 70/53

30 Burpees

15 KBS 70/53

Metcon (AMRAP – Rounds)

Extra Gymnastics

Practice Kipping/Butterfly Pull ups for 10 min

Set a 3RM Weighted Pull-up

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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