Wednesday, June 19 WOD

Mobility: Hips

  • Posterior Chain Stretch
  • Couch/Super Couch Stretch

Buy-In: Deadlift

  • 75% x 5, 85% x 3, 95% x 1

WOD: 20 minute AMRAP of…

  • 6 Push-Presses, 70% of 1rm
  • 200m Run
  • 6 Front Squats, 60% of your 1rm
  • 400m Run

*No racks allowed, use 1 barbell and add/remove weights as necessary, post only PP and FS reps to results.


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

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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