Category Archive: Daily WOD

If you have signed up for the Saturday with Mckenzie please bring $25 for the book, if you have already purchased the book from someone else please bring $25 to cover the seminar. Make Checks payable to CrossFit Nassau or put check in the mailbox to the left of the office door Chef Chris Stevens …

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Warmup 800 meter run 20 KB swings 20 Good Mornings with PVC 20 Step ups 20 Ring Rows 800 mete run   MetCon   21-15-9 Dead Lifts and Box Jumps After the 21′s complete 50 Double Unders After the 15′s complete 75 Double Unders After the 9′s complete 100 Double Unders Please attempt as many …

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Warmup Coach Led   Strength Snatch from the take off position   MetCon 12 Minute EMOM 3 Snatches 3 OHS  

Warmup Jump rope 5 minutes Squat therapy 3 minutes   Strength Back Squat 5×3   3×1   MetCon 6 rounds for total working time of: 20 KBS 24/16kg 15 Burpees Rest 1:1  

Warmup 1 mile run Coach Led   Strength Banded Deadlifts 5×5  3×3   MetCon 7 minute AMRAP 7 Ring Dips 7 Pullups then 3 Rounds for time 400 meter run 5 HSPU 5 ring rows

Warmup 800 meter run 15 Air Squats 15 Pass Thru Front rack strecth with a band Strength 5×5 press 5×3 push press 5×1 push jerk MetCon 20 Minute AMRAP Farmers Carry OH with a Bar. around center stall of parking lot 10 Bar Facing Burpees 10 Thrusters