HOME WOD – Week 8, Day 6

WOD – Week 8, 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.


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 14 hours ago
kgreen95 @alexpooray
About 13 hours ago
sugarbaby2979 Want to go to prom @bigsur26 ?
About 13 hours ago

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

le_roi_troisieme Yes Dorothy!
About 18 hours ago
juliusmaximus24 @d19tonie "Muffins, Coffee, and thighs!!!"
About 18 hours ago
gerrenliles @d19tonie #hulksmash
About 18 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 15 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 16 hours ago