2020-11-19 WOD


Today’s WOD is a Tabata based workout which consists of 8 rounds 20 seconds of work followed by 10 seconds of rest. The goal is to give a max effort for the 20 seconds knowing a short 10 second rest is following. There will be a 1 minute rest between each of the next movement is started. Back Squats, L-Sits, Ring Rows, Handstand Holds and Rowing are the exercises that will be performed.



Hamstring/Glute roll-60s

Rotator Cuff roll-60s

Banded pigeon

Trap mash-60s


2 Rounds Empty BB-5 reps per


Back Squat

Elbow Pass Throughs

Strict press

Front Squats

30 seconds of Hollow Rocks between rounds



1. Back Squats-65/95

2. L-sits

3. Ring Rows

4. Handstand Hold

5. Rower

64 views0 comments

Recent Posts

See All

WOD - Saturday 2021-03-06

OVERVIEW Today we are going to take it back to 2016 with open workout 16.1, which is a 20 min amrap of walking lunges, burpees and chest to bar pull ups. The lunges will be completed with a weighted

WOD - Friday 2021-03-05

OVERVIEW Today we are going to do Eric’s partner workout he programmed for us after winning the monthly challenge. LOTS and LOTS of rowing along with static holds make-up the workout. 1 partner will

WOD - Thursday 2021-03-04

OVERVIEW Today we are going to start with snatches and finish off with a 3 round workout. We are going to work in 90s intervals and build over 8 sets for our snatch work. Pause deadlifts, snatches a

crossfit journal.jpeg

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969



  • Facebook
  • Instagram