Good ol’ fashioned CrossFit MainPage WOD

everybody loves pull ups

Skill – X

Strength – x

MetCon – Angie

100 pull ups

100 push ups

100 squat

100 v-ups

*** must finish one exercise before moving to the next ***

Deadlifts in the morning - what a great way to start the day

Skill – Muscle up practice

Strength – Deadlift – 15 sets x 1 rep @ 90% max – rest 60 sec / set

MetCon – x

oh goodie - ring rows !!!

Skill – X

Strength – Bench Press – Max 1 Rep

MetCon –

Depending on # of athletes, will be a team WOD of running and Ring Rows

Max Rounds – 10 Min

5 Ring Rows

Sprint 100 M

5 Ring Rows

Skill – Pistols – 3 x 5 / leg

Strength – x

MetCon – “Nashville”

5 Rounds

5 reps of the following

Power clean from floor 

Front Squat

Push Jerk

Back Squat

Push Jerk

(bear complex)

followed by 10 pull ups

M – 135 / W 95