CrossFit WOD – 9/11/18

15-30: 3 Position Clean (Build to a heavy complex)



Min 1-10

200m run

x10 Broad jumps

200m run

x10 Plyo Push-ups

200m Run

x10 Air Squats

Min 10-15

Clean Prep:

Footwork x10 h/m/l

High hang Clean x10

Hang Clean x10

Clean x10

30-60: Metcon (10 Rounds for time)

400m Repeats

-Run at top effort.

-Recovery between each round should be 2-3 min.

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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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