Category Archives: WOD

Anthonys Post Birthday WOD…Except for the burpees


CrossFit Postal – CrossFit

Back Squat

Every 2:00 minutes for 6 Sets (12 minutes):

2 Back squats @ 80%

*super set these with 10 Empty bar bicep curls. No these will not make your biceps big, this is for accessory and maintanance! Unless you do them every day πŸ˜‰

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

30 Ab Mat sit-ups

20 Wallballs (20/14)

10 Burpees

Hamstrings again?!


CrossFit Postal – CrossFit

Deadlift

Every 2 minutes, for 12 minutes (6 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 6 reps @60%

*Set 5 – 4 reps @ 70%

*Set 6 – 2 reps @80%

Metcon (Time)

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (53/35)

12 minute cap

It’s all down hill from here! 😬


CrossFit Postal – CrossFit

Front Squat

Every 2:30 for 5 Sets (12:30):

Complete 5 Front squats @ 85%

* we only have two more weeks of squatting…so hang in there!!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 DU’s

10 Right arm DB Snatch (50/35#)

30 DU’s

10 Left arm DB Snatch

* Each round, DB Snatch increases 2 reps

*12 DB Snatch round 2/ 14 DB Snatch round 3…

so on and so on.

Burpees and barbells!


CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of two:

5 Minute AMRAP of burpees (switch whenever)

Then…

20 minute AMRAP of:

8 deadlifts (155/105)

6 Power cleans

4 shoulder to OH

Rx+ (185/125)