CrossFit WOD – 9/10/18

Warm-up

Min 0-5

Cone Grab

Min 5-8

5 point Squat

x3

Min 8-10

Waiter Squat x10/10

Min 10-12

Back Squat

1/4 x10

Parallel x10

Bottom x10

Min 30-40

Metcon Rehearsal

x10 Jump Rope Passes

x10 Wallballs

x5 Burpee Box jumps

2 rounds

12-30: Back Squat (Build to a 5RM)
40-60: Metcon (AMRAP – Rounds and Reps)

Amrap 20

x30 Dubs

x20 Wallballs

x10 Burpee Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

Archives