HOME WOD – Week 4, Day 6

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
- 20 jumping squats
- 20 pushups
- 20 sit-ups
- Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
- run 10 min easy 50-65%
- then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
- then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.


Combiners, we want to see your costumes. Tag your Halloween pics with #cmchalloween and the pic with the most likes gets a CMC t-shirt. #cmc #cmcombine #beastmodecostumes #halloween #crossfit

jamesrpartridge1992 @nadianachos
About 1 day ago
nadianachos @jamesrpartridge1992 you know it!!
About 1 day ago
blf307 @professorfrey
About 5 hours ago
bburns3 @kingofkings2354 same here lol
About 5 hours ago
prettybiirrd89 Hahahaha new pick up line?! @sblancaflor13 @keystonecrossfit @paleoalli
About 4 hours ago

Combiners! There is still time to join the SEALFIT 20X Challenge at @njbluetitan in Rockaway, NJ on Saturday November 8th. This is a chance to test yourself against some of the best warriors of our time and learn the secrets of overcoming any mental or physical obstacle that stands in your way. Use code "BT20" for 20% off. #cmc #cmcombine #sealfit #navyseals #bluetitan #functionalfitness

_luischavez_ We doing this @castro327 or nah?
About 1 day ago
_luischavez_ @ruihelder you down or nah?
About 1 day ago
ruihelder Hey @_luischavez_ can't. I'm on straight recovery. Just got surgery 2 days ago :-)
About 1 day ago
_luischavez_ Don't worry @ruihelder I got you! I'm on Skype with A-rod right now for that HGH so you can recover on time lol ... Its all good I hope you recover fast!
About 1 day ago
danonefit Where is this?? On the website it says CA....
About 1 day ago

#TBT Double tap if you slid down Camelback in May. #cmc #cmcombine #poconos #camelback #muddy

_belle30_ Lol by the time I got to it someone ripped it with their cleats
About 2 days ago
thedanabird The rocks felt great on my spine...
About 2 days ago
rallsop21 One of my favorite parts of the course 👍
About 2 days ago