Category Archives: WOD

Full body explosion

CrossFit Postal – CrossFit

Metcon (Weight)

Every 2 minutes complete one station, then move on to next station for 4 Rounds (32 minutes):

Station 1- Front rack Bulgarian Split squats x 8 each leg

Station 2- 30 Hollow rocks

Station 3 – :45 second Handstand Hold Practice (free standing/wall/box/partner)

Station 4 – Weighted hip extensions w/plate x 15
Score Bulgarian Split Squat weight

Hump Day!!


CrossFit Postal – CrossFit

Metcon (Time)

For time:

For Time:

60/42 Calorie Row

50 Box Jump Overs (24/20)

40 Toes to Bar

30 Power Cleans (115/80)

20 power Snatches (115/80)

10 Bar MU’s

30 minute cap

Who can walk? 🤔


CrossFit Postal – CrossFit

Bench Press

Every 1:30 for 7:30 minutes (5 Sets):

3 Heavy bench press

*same weight for all 5 sets

Metcon (Time)

For time:

20-18-16-14-12-10-8-6-4-2

DB Snatch

10-9-8-7-6-5-4-3-2-1

Burpee over DB

15 minute cap

A new week! 💪


CrossFit Postal – CrossFit

Back Squat

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Team work


CrossFit Postal – CrossFit

Metcon (Time)

Teams of 2

100 Sit-ups

* partner holds plank (elbows)*

60 Clean and jerk (155/105)

75 Sit-ups

* partner holds plank (elbows) *

45 C&J (155/105)

50 Sit-ups

* partner holds plank (elbows) *

30 C&J (155/105)