CrossFit WOD 11/27/19

Warm-up
Metcon (AMRAP – Reps)

“Pool Shark”

Single Arm OH Carry 50ft each arm

Wallball Push-press x15 10/11ft

Unbroken Double unders (call it)

Rest 90s

5 Rounds
*A heavy weight for the carry.

**A weight where the target can be achieved.

***Heres the Game:

-Your score starts @ 0.

-Before each round call your target number of Jump rope passes.

-If you hit your target, add the reps to your score.

-If you miss your target, you subtract total called reps from score.

-Your score may go into the negative.

-Single under passes can pick intervals of 10

-Double Unders can pick intervals of 5.

-Winner of the day for Male/Female, Single and Double divisions will receive one free menu item from Elizabethtown Coffee Company.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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