CrossFit WOD – 4/23/16

Warm-up

Back Squats x10

OHS x10

Front Rack Sot Press x10

2 Rounds

Weightlifting

Saturday Weightlifting is meant to dial in your positions and most of all HAVE FUN!!! We will have very open ended sets so that if you are feeling good you can go for the PR. or if things are feeling a little off we can bring it back a little and really dial it in.

Hang Clean (2-2-2-2-2-2-2-2)

Metcon (Time)

Partner WOD

80 Pull-ups

80 KBS

80 Burpee Box Jumps

*Each movement must be bought in with a 100m Sled push.

**Teams may be of no less than 2 people. for every extra team member add a sled push as well as 40 reps.

***Each movement is performed in 8 rep intervals

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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