Tuesday, September 13 WOD

Strength Development  

  • Overhead squat 1-1-1-1-1 reps
  • Front squat 1-1-1-1-1 reps
  • Back squat 1-1-1-1-1 reps

MET CON  For time:

  • Buy-In – 5oo Meter Row
  • 3 Rounds of:
  • 10 Kettle Bell Swings, 1.5/1pood
  • 10 Wall Ball, 20/14lb
  • 10 Box Jumps
  • Cash-Out – 500 Meter Row
  • Clock starts with buy-in and stops with completion of cash-out

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

Turn-Ons: Kettlebells, Long MetCons, Handstands

Coach Capobianco


Random Recipe

Cauliflower Rice – Moroccan Flare

Get The Recipe »