HOME WOD – Week 5, Day 5
24
Jul

WOD – Week 5, Day 5

Posted in Training

Strength:
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.

Instagram

Combiners, we want to see your costumes. Tag your Halloween pics with #cmchalloween and the pic with the most likes gets a CMC t-shirt. #cmc #cmcombine #beastmodecostumes #halloween #crossfit

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jamesrpartridge1992 @nadianachos
About 23 hours ago
nadianachos @jamesrpartridge1992 you know it!!
About 23 hours ago
blf307 @professorfrey
About 2 hours from now
bburns3 @kingofkings2354 same here lol
About 2 hours from now
prettybiirrd89 Hahahaha new pick up line?! @sblancaflor13 @keystonecrossfit @paleoalli
About 2 hours from now

Combiners! There is still time to join the SEALFIT 20X Challenge at @njbluetitan in Rockaway, NJ on Saturday November 8th. This is a chance to test yourself against some of the best warriors of our time and learn the secrets of overcoming any mental or physical obstacle that stands in your way. Use code "BT20" for 20% off. #cmc #cmcombine #sealfit #navyseals #bluetitan #functionalfitness

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_luischavez_ We doing this @castro327 or nah?
About 1 day ago
_luischavez_ @ruihelder you down or nah?
About 1 day ago
ruihelder Hey @_luischavez_ can't. I'm on straight recovery. Just got surgery 2 days ago :-)
About 1 day ago
_luischavez_ Don't worry @ruihelder I got you! I'm on Skype with A-rod right now for that HGH so you can recover on time lol ... Its all good I hope you recover fast!
About 1 day ago
danonefit Where is this?? On the website it says CA....
About 1 day ago

#TBT Double tap if you slid down Camelback in May. #cmc #cmcombine #poconos #camelback #muddy

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_belle30_ Lol by the time I got to it someone ripped it with their cleats
About 2 days ago
thedanabird The rocks felt great on my spine...
About 2 days ago
rallsop21 One of my favorite parts of the course 👍
About 1 day ago