CrossFit WOD 12/20/19


Hang and twist/shrug

Air squat- relaxed, rig assisted

Kipping swing (static)

Air squat

Kipping Swing Dynamic

Front squat

Beat swing

Push press

Leg lift/knee tuck



Toes to bar

Metcon (Time)

20/14cal bike

20 Thrusters 95/65

20 Toes to bar

20 Thrusters

20 Pull-ups

20 Thrusters
*We are seeking a strong stimulus here.

**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,

***Make sure the gymnastics are wishing a manageable skill range.

Workout of the Day


  • Sunday, July 25th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch


    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options


    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run


    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″


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