CrossFit WOD – 9/12/18

10-15: Handstand Hold (5×30 sec)
Warm-up

Min 1-5

Row 500m

Min 5-7

Downward Dog x30 sec

Min 7-10

Handstand Progression:

Pike (feet on floor) 20sec

Pike (feet on box) 20 sec

Handstand against wall 20 sec

Handstand w/partner assist 20 sec

Min 25-30

Rope climb demo/scaling

Min 30-40

Workout Rehearsal

x5 KB/DB Push-Press

Row 250m

x1 Rope Climb

15-25: Handstand Walk (10 min to walk as far as possible)
40-60: Metcon (Time)

x15 KB/DB Push-press

Row 500m

x2 rope climbs

5 RFT

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

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