CrossFit WOD – 2/23/16


The CrossFit Open Kicks off this Thursday at 8pm!

We will be hosting a viewing with the yearly open workout with our coaches beginning immediately after the 16.1 is announced.

We will hold a viewing every Thursday at 8pm of the new workout.

Metcon (No Measure)


-Bear Crawl 50ft

-Hanging L-sit x30 Sec (break up into sets if you have too)

-Weight Plank w/seratus reach

3 rounds

Clean and Jerk (12 Min to establish 1RM for the day)

Metcon (Weight)

Amrap 9

300M Row

90% of C&J Max x2

You will only receive 2 chances each set to hit your C&J. If you miss both lifts the score for that round is 0

If you Hit one and miss the second your score will be the weight for the first lift

Example: C&J weight 100#

Round 1 – Athlete rows 300m make 2/2 on C&J. Score = 200#

Round 2 Athlete Rows 300m Makes 1/2 on C&J. Score = 100#

Total Score for this workout would be 300#

Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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