CrossFit WOD – 12/17/15

Metcon (No Measure)

Wall Slides x15

Windmill x10

Push Press (1-1-1-1-1-1)

Shoulder Press (1xME @ 60% of 1rm Push Press.)

Metcon (6 Rounds for distance)

Rowing Power Drill

Score = Total Distance per Rounds

1:1:30 Intervals

S1- 24 s/m

S2 – 25s/m

S3- 26 s/m

S4- 27 s/m

S5 28 s/m

S6- ME

Focus on keep your Strokes per Minute (bottom left corner number) at the Target Number. You will have to control how fast you are sliding back and forth. However we want to see A LOT of force on that handle when you pull.

This drill will teach you how to pace.

Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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