10/31/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Reaper (No Measure)

Skill

Warm-up (No Measure)

30 Bar Taps

30 Bar taps with Pull

5 Toenail Muscle Ups

Metcon

Metcon (Time)

Zombie Prep

For Time:

800m Run x 1

Then

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Then

800m Run x 1

10/29/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Metcon

Metcon (No Measure)

3 Rounds 45sec on/ 15sec rest:

Ball Slam

Burpees

Kettlebell Switch

OH Box Step Ups

Plate Push

Mountain Climbers

Curl to Press

Hip Extension

Squat

Jack Knife R

Jump Lunges

Jack Knife L

Skull Crushers

Plank Jack