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

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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    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

    Breif

    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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