CrossFit WOD – 1/13/16

Metcon (No Measure)

Wall GHD x15

Hanging Leg Lift x20

2 rounds

Toe to Toe Hamstring Stretch x20

Hip Rotations x20 Each way

Push Jerk (3-3-3-3-3-1-1-1-1-1)

Perform one set every 90 sec.

1: Stiff Leg DL (4×6 @ 70% of Clean Max)

30 Sec hanging L-sit hold between each set.

30 Burpee (Time)

Workout of the Day


  • CrossFit WOD 3/5/2021

    Bench Press (5@40% – 5@50% – 5@60%)
    *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

    **We will begin the press next week.
    CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
    15-Minute AMRAP of:
    9 Deadlifts, 155# / 100#
    12 Push-ups
    15 Box Jumps, 24″ / 20″

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