Tuesday, March 24, 2020
Happy Birthday Mike Lisi!
HOME-GYM
SKILL/SWOD
OHS 5×5 (from the deck)
Alt each set with 5 strict c2b
METCON
“Mashed Potatoes”
For time:
30 Sit ups
10 OHS (95/65)
30 Sit ups
10 OHS (135/95)
30 Sit ups
10 OHS (185/115)
30 Sit ups
10 OHS (225/145)
20′ cap/AMRAP
REBEL EQUIPMENT
SKILL/SWOD
OHS Single DB/KB*
If heavy DB/KB 5×3 ea side OHS
If moderate 5×5 ea side OHS
If light 5×10 ea side OHS
Alt each set with 90% max effort BOR with weight
*If DB/KB too heavy for OHS…OH lunge or FS
METCON
“Mashed Potatoes”
For time:
30 Sit ups
10 Single DB OHS
30 Sit ups
20 Single DB OHS
30 Sit ups
30 Single DB OHS
30 Sit ups
40 Single DB OHS
20′ cap/AMRAP
NO EQUIPMENT
SKILL/SWOD
OHS 5×3 10 sec pause at bottom
(use PVC, broom stick, etc.)
Alt each set with 10 reverse elbow pushup
METCON
“Mashed Potatoes”
For time:
30 Sit ups
20 Squat jumps
30 Sit ups
40 Squat jumps
30 Sit ups
60 Squat jumps
30 Sit ups
80 Squat jumps
20′ cap/AMRAP
CROSSFIT KIDS HOME WOD WILL BE POSTED ON THE CF KIDS BLOG!
This is new! We’re now in the swing with the Kids Program! Home WODs will be posted on Monday, Wednesday, and Friday!