CrossFIt Windansea – CrossFit

Strength

Push Jerk (5×3)

Accessory

Metcon (No Measure)

2 sets each of:

20 Tates press

8-12 reps Glute ham raises

5 weight dips (no rings, straight bar only)or pull ups Heavy as possible no fails

Finisher

Metcon (No Measure)

100 banded tri cep pull downs. use 2 reds band or black

Cool Down

Metcon (No Measure)

Remaining Time ROMWOD

September 11, 2018

9/11/2018

CrossFIt Windansea – CrossFit Strength Push Jerk (5×3) Accessory Metcon (No Measure) 2 sets each of: 20 Tates press 8-12 reps Glute ham raises 5 weight […]
September 10, 2018

9/10/18

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: 50 cal Row 40 DB OH Lunges (50/35) 30 Burpees 20 Hang Cleans (155/105) 10 Ring Muscle […]
September 8, 2018

9/8/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 min Amrap CARDIO: -100m run -10 Cal (bike or row) -10 Burpees – :30 […]
August 25, 2018

8/25/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 1: 10 mins Amrap: Partner A: max wall balls Partner B: complete -5 […]