CrossFit WOD 10/4/19


200m Carry

10 Medball Thrusters

10 wallballs

Rope Prep:

J-cup/heel hook demo


Knee tucks

Tuck m’ latch



DVB (Time)

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
To learn more about DVB click here
*Walk or run but make sure you ar moving the whole time on the carry.

**Every round of wallballs should be done unbroken.

***Climb as high as you can. If your unable to accend the rope isolate what is limiting you and work on it.

Workout of the Day


  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch


    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins


    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms


    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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