CrossFit WOD – 9/14/18


Min 0-5

Rainbow x10

Inch worm x10

Squat and Rotate x10

Min 5-10

Workout Brief and Demo

MIn 10-20

Warm-up Bench/Thruster


Front Squat x10

Push-Press x10

Thruster x10


Pause on chest x10 (empty bar)

Min 20-30

Workout Rehearsal

x3 Bench

x3 Pull-ups

x3 Thrusters

30-60: T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here

Workout of the Day


  • CrossFit WOD 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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