CrossFit WOD – 9/28/15

Metcon (No Measure)

Hip Mobility

Split Squat x10

Good Morning x10

Goblet Squat x10

Back Squat (5-5-5-5-5)

x10 reps with an empty bar then 5 sets to find a max weight on your 5 rep max.

Perform 1 set every 2 minutes

Metcon (Time)

Thrusters 95/65 x15

Box Jumps x10 20/24

Deadlift 95/65 x15


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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