Tag

GHD
Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Metcon (AMRAP – Reps) 45:15 -RKBS -sit-ups/ghd sit-ups -Hand Release Push–ups -v-ups -Bike Cal Emom 20
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Metcon (AMRAP – Reps) AMRAP 13 100 Wallballs 80 Cal Row 60 Sit-ups/GHD Sit-ups 40 OH Plate Lunges 45/25 20 Bar Muscle- ups
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Metcon (Time) 1K Row 80 Taters 60 Chest to Bar 40 GHD 20 Clean and Jerk 1 Rope Climb
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Metcon (No Measure) Db Bench (drop set) 5×4-8 Lat pull-down 4×6 Banded bent over row (off rig) 4×6 Metcon (Time) Dubs x200 Thrusters x60 75/55 Ghd sit-ups/Sit-ups x45 Thrusters x30 75/55
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Metcon (No Measure) Team of 3 WOD 8 minute AMRAP 20 Alternating Box Jumps 30 Hand Release Push Ups 50 Ft Partner Wheelbarrell -Rest 4 minutes- For time: 60 KB Swings 50 GHD/Sit ups 40 Goblet Lunges (in place) 30 Partner over Burpees
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Weightlifting High Hang Snatch + Snatch (3 reps at each %) Don’t drop weight between hang and full snatch 50% (3×1) 60% (3×1) 65% (3×1) 75% (3×13 Metcon Metcon (Time) 3 RFT 30 Push Press #95/65 20 GHD’s 10 Dead Lifts #275/185
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Let the coach know if you need to be judged. We will pair you together and get your scores submitted. Metcon (No Measure) 3 rounds NOT for time Rope climb x5 GHD Sit -ups x20 Metcon (No Measure) Split squats x10 Single leg deadlift x10 3 rounds NOT for time
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Metcon (AMRAP – Reps) Partner WARM-UP 7 min AMRAP Burpees Metcon (AMRAP – Reps) Partner WOD OHS x50 GHD SIt-ups/weighted sit-ups x50 SDHP x50 Airdyne Cal x50 AMRAP 20 If you complete the round you will start over and reduce the movements reps by 10. No designated rep count per person.
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Metcon (AMRAP – Reps) Partner wod AMRAP 30 x50 Air squats- partner a x25 cal row- partner b Then Pull-ups/ring rows x35 partner a Sit-ups/ghd sit-ups x15 partner b Switch Start over.
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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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