Friday, August 16 WOD

 Mobility: 6 minutes on what needs it most

WOD: AMRAP in 6 minutes of…

  • 2 Rope climbs, 15′
  • 100′ Sprint
  • 2 Squat Cleans
  • 100′ Sprint
  • 2 Squat Cleans
  • 100′ Sprint

Loads: C: 215/145lbs, S: 165/115lbs, D: 135/95lbs

Cash-Out (to be done anytime before or after WOD): For time…

  • 100 Double Unders
  • 75 AbMat Sit-Ups


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Favorite WOD Shoe: CF Nanos, Zigs

Coach DeFalco


Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »