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.


Go the extra mile, it's never crowded. #cmcbrooklyn #cmcombine #motivation #fitness #fitnesscommunity

collymon @alemma4
About 12 hours ago
alemma4 @collymon Girl is a beast.. 😜💪
About 12 hours ago
collymon @alemma4 getting it done!
About 12 hours ago
whoff10 @garsher
About 12 hours ago
daverave5000 @hollywoodhino bklyn 9/27 Sat.
About 8 hours ago

Keep pushing, combiners. You're almost over the hump. #humpday #cmc #fitness #fitnesscommunity #inspiration

real_life_paleo #cmcphilly was a blast. Still looking at the bruises and smiling!
About 1 day ago
cf_keg Yeaaaa @crossfitsupercharged at cmc! @rey_rapada @meaganebenz @thejeffhui @jennifer.hui.54 @oheckngo
About 1 day ago

Forget the spa. If you sign up for CMC Brooklyn, we'll toss in a complimentary mud bath. #cmc #brooklyn #getready #fitnesscommunity #mudisgoodforyou

crossfitignite @lgerms so much fun
About 2 days ago
kevinprowse Made the right decision.
About 2 days ago
sicostello @jmspragg hahaha
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tiziano929 @pizzavita
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kingpitogator @Trackbaby001 this is the event
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