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.


On March 21st, @njbluetitan is hosting an Adaptive Athletics Coaching Seminar with Crossroads Adaptive Athletic Alliance in Rockaway, NJ. Learn what to ask and how to properly coach adaptive athletes. This course is CrossFit HQ approved for CEUs. More info on Blue Titan Fitness' Facebook page. #cmcombine #bluetitanfitness #adaptiveathlete #crossfit #functionalfitness

qineticlive 💪🙌
About 10 hours ago
vita_ocr @iamadaptive
About 8 hours ago

The 2015 Crossfit Games Open begins with @richfroning vs. @mathewfras at the live Open announcement at @reebokcrossfitone tonight at 8PM EST. Double tap if you've signed up for the Open. #cmcombine #crossfit #crossfitgames

cconaboy @iamedcarl
About 1 day ago
tag865 @brianna_vale
About 1 day ago
tyfit79 Thought froning retired
About 1 day ago

Thankful for our men and women in uniform, today and everyday. #cmcombine #army #navy #marinecorps #airforce