HOME WOD – Week 5, Day 1

WOD – Week 5, Day 1

Posted in Training

Maximum Effort (Repetition scheme 8,5,5,3,3,3): Good Mornings *** (do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Rest 5-10 minutes

Metabolic Conditioning: (As Fast As Possible: 50-40-30-20-10 for time)
- Double Unders (if you can not do Double Unders then 5 reps for every double under 250, 200, 150, 100, 50 Single Under)
- Sit ups

(If you can  not do double unders do 5 time the amount of single jumps or do actual number of tuck jumps (jump and bring knees to chest))

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


This is one of your PIT judges for CMC's Winter Assault and yes, she's as tough as she looks. Are YOU ready to dominate these three PIT workouts? @sbmorecrossfit is ready for you. #cmcombine #cmcbaltimore #winterassault #baltimore #sbmorecrossfit


Yoda knows all about it. The struggle is real. #cmcombine #cmcbaltimore #winterassault #yoda #starwars #legdayproblems

meagv Haha @caitvogel28 this made me laugh
About 21 hours ago
brittneytartaro @wpriemer77 ahaa
About 21 hours ago
livelaughlift_ Dem lunges @jordanbehler_
About 21 hours ago
brian_qsick @tom_q
About 21 hours ago
whatdfaulk @n_shears
About 20 hours ago

Winter is relentless. So are you. Sign up for CMC's FIRST-EVER Winter Assault today. #cmcombine #cmcbaltimore #crossfit #crushthepit #baltimore #winterassault

robbb_jr @billythetrainer
About 2 days ago