HOME WOD – Week 5, Day 5

WOD – Week 5, Day 5

Posted in Training

Dynamic Effort (3 reps every :45 seconds for total of 8 rounds): Good Morning (Wide Stance) (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)

Metabolic Conditioning: (3 rounds as fast as possible)
- 7 over head squats 95 lbs for men / 65 lbs for women
- 14 pushups
- 21 sit-ups

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


Make the finish line your starting line. Did you sign up for CMC's Winter Assault yet? #cmcombine #cmcbaltimore #winterassault #crossfit #functionalfitness #fitspo

cmmoore2012 Hey, that looks like me at the top of that rope.....@cmmoore2012
About 48 minutes ago

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 1 day ago
brittneytartaro @wpriemer77 ahaa
About 1 day ago
livelaughlift_ Dem lunges @jordanbehler_
About 1 day ago
brian_qsick @tom_q
About 1 day ago
whatdfaulk @n_shears
About 24 hours ago