Workout Of The Day

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FRIDAY

Announcements

Effective immediately, we are closing until further notice. We will continue to post home workouts in Wodify and in the Members’ Facebook group. We look forward to working out together soon with all of you.

New River Gorge CrossFit – CrossFit

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Demo Video

https://youtu.be/ERV_nUy0PsA

Metcon (3 Rounds for time)

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

*Coupling running with a few of our dumbbell weightlifting movements

*We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

*If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

*On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

*Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

*SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times.

Warm-up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
“No Equipment”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

*Coupling running with a few of our odd-object movements

*We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

*If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

*On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Score will be 3 separate times

WOD ARCHIVES