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.


Now THIS is what we call romance. Dominated a CMC with the one you love? Tag 'em! #cmc #cmcombine #cmcisforlovers #sandbagromance #crossfit #functionalfitness

komalley007 @madchad911
About 19 hours ago
feel_good_foodie @daveee__v
About 19 hours ago
cmmoore2012 @ollieoops
About 18 hours ago
philnovoa @lindsey_craig
About 17 hours ago

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 2 days ago
kgreen95 @alexpooray
About 2 days ago
sugarbaby2979 Want to go to prom @bigsur26 ?
About 2 days ago
nakedelite Nice pic!
About 2 days ago
fitdude.5 Awesome. You should check out my profile if you wanna see some truly insane results ;)
About 20 hours ago

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

le_roi_troisieme Yes Dorothy!
About 2 days ago
juliusmaximus24 @d19tonie "Muffins, Coffee, and thighs!!!"
About 2 days ago
gerrenliles @d19tonie #hulksmash
About 2 days 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 2 days ago