CrossFit WOD – 9/8/18

Warm-up

Min 0-10

Forward/backward Sprints x10

downward Dog to push-up x10

Kb windmill x10

Half Kneeling Press x10

Min10-15

Push-Press Prep:

Press

Dip/Drive

Push-Press

Min 25-40

Metcon prep

Run 200m

x3 push Press

x5 Knee Tucks

Run 200m

x3 Push-Press

x5 Toes to Bar

15-25: Push Press (Build to a 3RM)
40-60: Metcon (Time)

Run 400m

x21 push press 95/65

X12 toes to bar

3 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

Archives