HOME WOD – Week 5, Day 6

WOD – Week 5, Day 6

Posted in Training

Strength and Conditioning and Running Workout:
- 2:00 minutes Box Jumps 24″ for men / 20″ for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Thrusters 75 lbs for men / 45 lbs for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Burpees
- 2:00 minutes Active rest (walking)
- 2:00 minutes Kettlebell Swings 24 kg for men / 16 kg for women

Rest 10 minutes

Run: 40 min as fast as you can (Time Trial)

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


@thej2fit hosted a specialized CMC training session today by one of our champions, Mike Dewar and his business partner Mike Barbot of @thej2fit . They reviewed strategies on how to be more efficient in the pit so combiners could squeeze in those extra reps to improve their scores! At the end, Mike and Mike battled against one another in the #DELTADIVISION. Mike dewar is looking to post more than 105 reps in the PIT ladies an gents! 7 days remain until the biggest event of the year!!! #cmctraining #cmcombine #cmc #thepit #thej2fit ##1 #champions #workhard #dowork


CMC Brooklyn is in exactly ONE WEEK! Double tap if you're pumped to go hard in The PIT. #cmcombine #cmcbrooklyn #crushthepit #crossfit #fitness #fitnesscommunity

greens_with_envy @shanster22
About 1 day ago
p_naps @joeblue84 @cconaboy
About 23 hours ago
yvette88 @kliosis @tbarrera @ydette 👏💪😁
About 22 hours ago
acidreign23 Tap, tap!
About 22 hours ago
ydette @yvette88 @tbarrera excited for next week! But first I need to figure out what the heck I'm wearing! lol
About 21 hours ago

CMC PIT: Walk in a beauty, crawl out a beast. Tag a beauty who is going to crush CMC Brooklyn. #cmc #cmcbrooklyn #crushthepit #motivation #fitness #crossfit #fitnesscommunity

missjohnna @acardinali824 @alexandrapaolucci @maya_j_jewelry @lissy5 @jennarose817 👯👯
About 3 days ago
acardinali824 @meglizcallahan
About 3 days ago
daria_michele @kcrosewolm
About 3 days ago
tomboyish_diva @brick_housebodies
About 3 days ago
real_life_paleo Crushed #cmcpit #cmcphilly #charliewinner
About 3 days ago