CrossFit WOD – 7/20/15

WarmUp

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

 

Strength

Back Squat 4×8 @75%
Post your scores to the Whiteboard.

 

Metcon

5 RFT

KB Deadlift x10
KB Swing x8
KB Clean x6
KB Push Press x4
KB Snatch x2

26/35
(Perform each movement with two KB.)

RX+ 35/53

Compare score to 3/24/2015

Post your scores to the Whiteboard.

 

Metcon (No Measure)

Core Work

Strict TTB

4×6-8

L-Sit hold

4xME

Tabata

Sit-ups

Burpees

Alternate each round until you have completed 8 total rounds.

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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