CrossFit WOD – 9/21/18

Metcon (3 Rounds for reps)

Bike 30 Cal

Power Clean x20

Toes to bar x10

Amrap 4

Rest 5 min

3 Rounds for Reps


Min 0-10

Movement Prep


Pass throughs x5

Good Morning x5

Sword Drill 20 sec


Shoulder Rotations x5

Press x5

Deadlift x5

Min 10-15

Power Clean Prep:


High Hang P. Clean

Hang P. Clean

Power Clean.

Min 15-25

OH Lunge x10

Toes to Bar Complex:

Knee Tuck

Toes to Hips

Toes to head

Toes to Bar


Min 25-60


Metcon (3 Rounds for reps)

Row 20 cal

DB/KB OH Lunge x20

Amrap 4

Rest 5 min

3 Rounds for Reps

Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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