CrossFit WOD 9/18/19


Walking lunges

Duck Walk

Medball Thruster

Strict Half Pull ups/ring rows

Strict Knee tuck/Leg Lifts


Toes to Bar

Metcon Brief:

Rehearse rotation.


Metcon (2 Rounds for time)

45s Bike for Watts

then, on the Minute

3 rounds

12 Wallballs

9 pull-ups

6 toes to bar

Rest 5 min

2 rounds
*Alternate options

45s Bike for Watts


3 rounds

12 Wallballs

15 Ring Rows

9 Knee tucks



Women 200-500

***Legs and grip will be hit hard here.

****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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