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


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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