CrossFit WOD – 6/22/15


Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (4×6 @ 65%)

Take the Reps slow. Every bit of 1-2 seconds on the way down with a big explosive drive up.

Metcon (Time)

Run 400m

x30 KBS @ 53/70

Run 400m

x25 KBS

Run 400m

x20 KBS

Run 800m

x15 KBS

Metcon (No Measure)

Core Work

Side Plank

3x1m Each Side



Glute Ham Raise (Wall or GHD)


Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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