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
Demo Video
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