CrossFit WOD 12/5/2020


2 Rounds:

Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back)

Rest 15 sec

Hip Bridge x8

Rest 15 Sec

Single leg Hip Bridge (x8/each leg)

Rest 15 Seconds

Single Unders x 50

Rest 15 Seconds

Alternating Bird Dog Crunch x10 total

Rest 15 Seconds

Duck Walk (Same distance as Quadruped Crawl)

Rest 15 Seconds

Review each movement to standard, then take a brief moment to execute each movement prior to starting the WOD, i.e. make sure you’re body is ready to meet the demands each movement requires.

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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