CrossFit WOD – 7/27/15

Warm-Up

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

 

Strength

Back Squat (5×3-6 @ 80%)

Perform each set every 2min

Post your scores to the Whiteboard.

 

Laccie’s Birthday Bash

Cash-In
32 Cal Row

3 RFT

7 Thrusters 95/65

26 Burpees

83 Air Squats

Cash-Out
32 Cal Row

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

  • 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
    Deadlift
    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

CrossFit Teens

Archives