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 canΒ  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.


One very big Happy Birthday to this guy @seanrogerscmc. #cmcombine #family #happybirthday

missjohnna πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰
About 3 hours ago
qineticlive Happy birthday Sean πŸ™ŒπŸŽˆπŸŽˆ
About 3 hours ago
jessaklemoine Happy happy birthday @seanrogerscmc
About 2 hours ago
misterabsfitness Happy birthday brother!!! πŸ’ͺπŸ’ͺπŸ’ͺ🎁🎁
About 2 hours ago
rjnj14 Happy birthday @seanrogerscmc !
About 2 hours ago

The sun is peaking through the clouds of this endless winter. Suns out, guns out. #cmcombine #fitness #ronburgundy #crossfit #motivation #stayclassy

chrisrisi11 Any word on 2015 dates?
About 20 hours ago
lucia_babyyy @marathonmanx
About 19 hours ago
marathonmanx @lucia_babyyy is that us
About 19 hours ago
jsuss88 @chantalryp @morgpitch @jpineo1
About 19 hours ago
gceph Any news on upcoming races?
About 19 hours ago

#Repost from @hollyrilinger. This isn't a summer body. This is an every damn day body. When I take off my winter coat I see the exact same thing I see when I put on my bikini. When we stop seeing fitness as a seasonal journey we see LASTING change. Make this your life. Make this an #everydamndaything #justdoit #saynotosummerbodies #yearround #abs #sixpack #cmcombine #flywheel #nevercoast

brandonmoody Stoked!
About 18 hours ago