CrossFit WOD – 2/24/16

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)

Foam Roll

T-spine Mobility

Metcon (No Measure)

Chin-up Chest to Bars x6-10

Ring Dips x6-10 W/2 Sec hold at bottom

5 rounds

Handstand Push-ups (Work on progressing with Strict and Kipping)

Metcon (Time)

4RFT

Single Arm KBS x25 (R)

50ft Suitcase Carry

Single Arm KBS x25 (L)

50ft Suitcase Carry

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

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