Gym – CrossFit

“I learned that good leaders don’t make excuses. Instead, they figure out a way to get it done and win.”
-Jocko Willink

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

10 RO2VS/ Iron cross

20 Mountain climbers

300m run

5 Burpees

10 Push-ups

15 Air squats

1:00 Wrist stretch ea side

Front Squat (6×3 @ 50-55%)

Every 1:30 for 6 rounds perform 3 front squats with the first rep being a 3-second decent, and the next 2 at regular speed.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 min time cap

Metcon (AMRAP – Rounds and Reps)

Chest pump extravaganzza!


Bench press 115/75

rest2 min



Throw in some diamonds if you’re feelin’ froggy…
NOTE: This is not a required wod. If you do not feel like doing bench press, then either stretch or work on mobility.