CrossFit WOD – 7/23/15


T-Spine Mobility

2 Rounds

5 Presses

5 Push Presses (heels down)


Split Jerk (3-3-2-2-1-1-1-1-1-1)

S1 x3 @ 50%

S2 x3 @ 60%

S3 x2 @ 70%

S4 x2 @ 75%

S5 x1 @ 80%

S6 x1 @ 85%

S7 x1 @ 90%

S8 x1 @ 95%

S9 x1 @ 100-105%

S10 x1 @ 105+

Post your scores to the Whiteboard.


Metcon (Time)


GHD Sit-ups

S2OH 125/85

*Scale Sit-ups to Med ball Sit-ups.

**Bar comes from the floor.

Post your scores to the Whiteboard.

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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