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.


@thej2fit hosted a specialized CMC training session today by one of our champions, Mike Dewar and his business partner Mike Barbot of @thej2fit . They reviewed strategies on how to be more efficient in the pit so combiners could squeeze in those extra reps to improve their scores! At the end, Mike and Mike battled against one another in the #DELTADIVISION. Mike dewar is looking to post more than 105 reps in the PIT ladies an gents! 7 days remain until the biggest event of the year!!! #cmctraining #cmcombine #cmc #thepit #thej2fit ##1 #champions #workhard #dowork


CMC Brooklyn is in exactly ONE WEEK! Double tap if you're pumped to go hard in The PIT. #cmcombine #cmcbrooklyn #crushthepit #crossfit #fitness #fitnesscommunity

greens_with_envy @shanster22
About 2 days ago
p_naps @joeblue84 @cconaboy
About 2 days ago
yvette88 @kliosis @tbarrera @ydette 👏💪😁
About 2 days ago
acidreign23 Tap, tap!
About 2 days ago
ydette @yvette88 @tbarrera excited for next week! But first I need to figure out what the heck I'm wearing! lol
About 2 days ago

CMC PIT: Walk in a beauty, crawl out a beast. Tag a beauty who is going to crush CMC Brooklyn. #cmc #cmcbrooklyn #crushthepit #motivation #fitness #crossfit #fitnesscommunity

missjohnna @acardinali824 @alexandrapaolucci @maya_j_jewelry @lissy5 @jennarose817 👯👯
About 4 days ago
acardinali824 @meglizcallahan
About 4 days ago
daria_michele @kcrosewolm
About 4 days ago
tomboyish_diva @brick_housebodies
About 4 days ago
real_life_paleo Crushed #cmcpit #cmcphilly #charliewinner
About 4 days ago