Friday, October 6, 2017

CrossFit No Quarter – WOD

If you listen to your body when it whispers, you wont have to hear it scream.


Metcon (No Measure)

Run or row 400m

PVC Passes

10 OHS

Standing straddle

Seated twist

3 Rounds w/ empty bar

5 Hang power snatch

5 Overhead squats

5 burpees over the bar

5 kipping pull ups


Metcon (No Measure)

30sec on/ 10sec off

Push up Plank

On your back flutter kicks

Plank on your elbows

On your back toe touches

Hollow hold w/ hand towards your knees

Mountain climbers


Metcon (AMRAP – Reps)

6 rounds

Every 2 mins

10 Power Snatch 95/65 (135/95)

10 OHS

ME Burpees over the bar

1 min rest between rounds
*Score is total number of burpees


10 Russian KBS

10 Goblet squats

ME Burpees

Cool Down

Warm-up (No Measure)