Category Archives: WOD

Back squat and accessory


CrossFit Postal – CrossFit

Back Squat (3×5)

Take 15 minutes to complete 3×5 back squat @65% +30lbs

Rest 2:30 b/w sets

*If you fail or can’t complete the sets, we are going to track back and start back with 65% + 5lbs

Metcon (Weight)

3 Sets Not for time, but for quality:

A.) Death March w/ DB x 16-20 steps As heavy as possible

Rest :45

B.) :45 second hollow hold

Rest :45

C.) strict pull-ups x 5-10 reps

Rest :45

D.) Barbell bicep curls x 10 as heavy as possible

Rest :60

*share equipment if needed

Boat Race with a buddy

CrossFit Postal – CrossFit

Metcon (Time)

For time w/ a partner:

6 Rounds (3 per person):

500m Row

400m run

2 minute rest b/w Sets

30 minute time cap

*partner A starts on the row, Partner B cheers them on.

*When Partner A is done rowing, they immediately go for a 400m run.

*When Partner A gets off the rower, Partner B immediately gets on for their 500m row, then once they complete that, they will go straight into the run.

*Once Partner A gets back from the run, they will rest 2 minutes and start again.

Strict press and Gymnastics

CrossFit Postal – CrossFit

Strict press (3×5)

Strict overhead barbell press
Take 15 minutes to complete 3×5 strict press @ 55% + 15lbs.

Rest 2-2:30 b/w sets

*Trust the process

Metcon (AMRAP – Reps)

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

Rx+ Strict HSPUs and Strict Pull-ups

Back to the grind!


CrossFit Postal – CrossFit

Back Squat (3×5)

Take 15 minutes to complete 3×5 Back squat @ 65%+25lbs

Rest 2:30 b/w sets

*Trust the process!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

20 Ab Mat Sit-ups

10 Right arm thrusters 53/35 lb KB or DB

10 Left arm thrusters

10 Alt. Forward Lunge w/KB in goblet position
Rx+ GHDSU

Partner work


CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Presses (135/95 lbs)

20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible!