CrossFit WOD for Wednesday 2-22-2017


Feb 21, 2017

Strength: Work up to 1RM in 8-10 Sets. Keep the core tight and finish arms by ears.  Metcon: KB weight should be light. Don’t do RX+ just because you can do the weight. 


200m Run then 2 sets of 5 resps: KB Push Press (ea side), Single Arm Russian Swing, Windmills (ea side), Goblet Reverse Lunges (ea leg), 5 Burpees


30s LAX Ball on: Pecs, Scaps, Tris, each side 


  1. Strict Press, 8-10 sets to work up to a 1RM, resting 2:00 between sets
  2. 1-Arm KB Row, 3×15 each side

METCON- 12 min Cap

  • 10 KBS (45/25) (+53/35)
  • 10 WallBalls (20/14)

Accessory Work

  • 50 Single Arm Banded Push Downs, each side
  • LAX Ball as needed
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The Shoulder Press

Compliments of CrossFit

“Take care of your body, it’s the only place you have to live.”- Jim Rohn