CrossFit WOD – 2/23/16

Announcements

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)

Warm-up

-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

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    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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