HOME WOD – Week 5, Day 4

WOD – Week 5, Day 4

Posted in Training

- 10:00 min Body Weight Skill Work (basic body weight exercises (pushups, squats, dips, sit-ups) work on form rather than reps)
- Take the day off

Running Workout: (3+ Hours Before or After Strength & Conditioning WOD or Strength & Conditioning Recovery)
Run: 5 x 800 meters, rest 5:00minutes  (all of these should be as fast as you can)

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


Combiners! Missed your Prom back in the day? How about a Prom made up of athletes of all types? (DATE NOT REQUIRED). #FunctionalFitnessAthletes- #CrossFitters- #Cyclist- #Bootcampmembers- #Runners - #Triathletes, #Swimmers #ObstalcesCourseRacers- you get the point. WELL- @teamdangeroushq is hosting their 2nd Annual Prom tomorrow night right in the heart of NYC kicking off at 8pm! Inquire now and don't miss this!!! #teamdangerous #teamdangerousprom #TD #TDProm #CMC #cmcombine #awesome #fun #crossfitter #crossfit @crossfitportwashington @crossfitharlem @bayportcrossfit @torquednation @fhittingroom @31heroes @evfperformance @cfjerseycity @cfmanhasset @crossfitconcretejungle @crossfitconeyisland @crossfitdynamix @crossfitgsp @crossfitgardencity @crossfitignite @crossfitimmortal @crossfitinvasion @crossfitkip @crossfitkelley @cfnyctheblackbox @crossfitnyc @cfrapture @crossfitrevenge @crossfitte @crossfittraveler @cfwestchester @badassacademy @average2athlete @gerrenliles @goattape @reebokcrossfit5thave @reebokfithubue @reebokfithubusq @reebokfithubwestchester @asonefitness @ager_bomb @seanrogerscmc @iamjamesquigley @kennysantucci @cfhomebase @jillhanner @gregtfratboy @radiodaniellemonaro @elvisduranshow @elvisduran @supercleary

cmcombine @missjohnna
About 20 hours ago
kgreen95 @alexpooray
About 19 hours ago
sugarbaby2979 Want to go to prom @bigsur26 ?
About 18 hours ago
nakedelite Nice pic!
About 18 hours ago

Combiners, it's FINALLY Friday. Big plans this weekend? #cmc #cmcombine #tgif #friday #crossfit #ocr #fitness

le_roi_troisieme Yes Dorothy!
About 24 hours ago
juliusmaximus24 @d19tonie "Muffins, Coffee, and thighs!!!"
About 24 hours ago
gerrenliles @d19tonie #hulksmash
About 23 hours ago
d19tonie Oh gooooooooood!!!!.....is what was running through my mind. Ha ha, awesome. @gerrenliles @juliusmaximus24 i needed a serious cup of Joe at that point.
About 20 hours ago

#TBT The PIT was looking GOOD last Saturday. Double tap if you'd rather be crushing this PIT than sitting in your office right now... #cmc #cmcombine #thepit #ragefitness #crossfit #functionalfitness #bryceresort

runningshort2_ That's just a beautiful site
About 2 days ago
phelly777 @edbelino @dqlai @pedrito0927 @el_mannyb
About 2 days ago
crossfit_white_river Inspirational
About 22 hours ago