CrossFit WOD 1/1/20


Supine single arm T

Half kneeling t-slime rotation

Back bend (partner if needed)

Elevated split squat

Air squat

Off balance air squat

Pistol progression

push up

Hang and twist

Pike push ups

Dynamic kip


Beat swing to pull up

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pick one. No mix and matching.

**We are looking for around 10 rounds at minimum. Scaling to meet that need is essential.

***There isn’t a lot of moving around with these. So find a fitness buddy and enjoy the 20m ride!

Workout of the Day


  • CrossFit WOD 8/14/20




    Kneeling T Spine Drills


    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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