Thursday, November 30, 2017

CrossFit No Quarter – WOD

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.


Warm-up (No Measure)


-Alt plate hops and burpees

PVC passes

10 OHS

Calf stretch

Shoulder stretch

3 rounds

20 jumping jacks

5 kipping knee raises

5 squat jumps


Metcon (No Measure)

Accumulate 50 medball sit-ups
-Tabata Format

-Alternate with planks


Metcon (AMRAP – Rounds and Reps)

13min AMRAP

30 Speed steps (DU)

20 DB Snatches 50/35

10 HR push-ups

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