CrossFit WOD – 9/10/18


Min 0-5

Cone Grab

Min 5-8

5 point Squat


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 WOD – 9/22/18

    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30


    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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