Father’s Day Crossfit WOD
June 15, 2018
Hump Day Pain Train
June 15, 2018

Friday Feels

  • When: 06/16/2018
  • Q: Windy
  • Pax: Jazzy, JetSetter, Baywatch, Pele, Libero, Salt, Pepper, Lonestar, Sike, Booshey

Warm – Up

  • Jog down to third light post and back (200m)
  • Jumping Jacks (x 15)
  • Swing Legs (Kick and Step) 20 Total
  • Arm Circles (10 Forward, 10 Backward)

After warm up, we went through the stations 2x. First round, focused on form. Second round, focused on number of reps. Person flipping the tire was the timer for stations (alternate exercise was to run 200-400 yards).


  1. Reverse Chops with 10 pound weight
  2. “Steering Wheels” (5 pound or 10 pound plates)
  3. Reverse Lunge and Thruster: Left side
  4. Reverse Lunge and Thruster: Right side
  5. Dumbell Pullover (lay on back, one leg propped up on knee (modify, two feet down), Hips pushed up to sky, like a tricep extension over head to ground).
  6.   Pushup/Row Combo (Push up to Plank, Row R/L, repeat) using weights
  7. Dumbell Fly with Legs in Air (copy arm motions)… Can Modify to do with knees bent, feet on ground)
  8. Hammer Curl (palms facing in… curl and squat
  9. Sit ups with weight
  10. Ropes
  11. Tire flip (timer)






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