December 10, 2015
Shoulder Press (60%x3, 70%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 DB Snatches 20 yd Single Arm Farmers Carry
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Metcon (No Measure) Forearm Slides x15 Goblet Squat x15 Half Rack Goblet Squat V x15 Sot Press x15 Snatch (20×1) S1- S10 65-75% S11-15 75-80% S16-S20 80-85% *Consistency is the name of the game here! Try and make every rep look the same. Metcon (Time) 3RFT x15 Thrusters (Bar) x20 Box Step-overs (Db/Kb)
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Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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