CrossFit WOD – 12/28/15

Back Squat (3×10 @ 60% 65% 70%)

Metcon (AMRAP – Rounds)

15min Amrap

Strict Pull-ups

Strict HSPU


x10 Cal Buy in EVERY round (does not count toward score)

**Use Pike Push-ups or a Box to scale your HSPU. NO AB MATS to scale. We are wanting to build strength within the full range of motion. Stacking ab mats does not help with that. Get with a coach to get your proper scaled progression.

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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