CrossFit WOD 2/13/19


Row warm-up

x15 each Legs/Shoulders/Arms

Pick Drill

1m Arms

1m Arms/Torso

1m Full Stroke

Kneeling Hamstring Stretch

Hip Thrust x15

Inchworm to push-up x5

PvC Back Squat x10 (Coaches Pace)

Metcon Prep:

Rope Climb lecture (J-hook/Heel Hook v Wrapping leg)

Handstand Push-up Demo and Scaling

Build Back Squat Bar

Set up work area

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15


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