CrossFit WOD 12/26/19



Push press wallball 10/11

Monkey hang (alt arm hanging)

DB Upright row to overhead


Push ups

KB Snatch

Ring dips

Talk intent and efficiency.

Metcon (Time)

Db/kb snatch x10

Wallballs x20

Ring dips/dips x30

Wallballs x20

DB/KB Snatchx10

Rest 4m

3 Rounds
*The time domain on this will vary. Those able to do sets of 10+ pull ups will see rounds in the 5-6m range. Those that struggle with less than 5 will see 7-8m rounds.

**Alt arms on the snatches.

***The first round should be done urgently.

****The second round should see a slight increase in time to completion

*****The last round should be incredibly labored with an increase in time OR an extremely potent stimulus.

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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