Wednesday, September 4 WOD

Skill Review: 8 minutes on…

  • Muscle-Up Transition

Buy-In: AMRAP in 3 minutes of…

  • Muscle-Ups
  • Substitution: Bar Muscle-Ups with bands

WOD: AMRAP in 12 minutes of…

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 AbMat Sit-Ups
  • Every 2 rounds, run 100m

Cash-Out: Sledge Hammer Swings for max effort

  • 30 Right
  • 30 Left

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-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


Random Recipe

Grilled Chicken with Chimichurri Sauce

Get The Recipe »