CrossFit WOD – 7/20/16


Couch stretch 1 min

Banded hamstring stretch 1 min

Pistols (Progession 4×10)

Metcon (AMRAP – Rounds and Reps)


Run 100m

x21 thrusters

Run 200m

x21 thrusters

Run 300m

x21 thrusters

Run 400m
Run is not counted. Work till the clock is done

Workout of the Day


  • CrossFit WOD 3/5/2021

    Bench Press (5@40% – 5@50% – 5@60%)
    *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

    **We will begin the press next week.
    CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
    15-Minute AMRAP of:
    9 Deadlifts, 155# / 100#
    12 Push-ups
    15 Box Jumps, 24″ / 20″

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