Today's WOD

Tuesday 07142020 At Home

July 14, 2020 in Uncategorized

CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.


Chest Stretch

Pike Stretch

Handstand Hold Stretch


5 Rounds:

5 Russian Baby Makers Video

15 Banded Pull-Aparts Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Triple Play At Home (AMRAP – Rounds and Reps)


200m Run, 3 “Over and Back” Hops, 3 DB Power Cleans

200m Run, 6 “Over and Back” Hops, 6 DB Power Cleans

200m Run, 9 “Over and Back” Hops, 9 DB Power Cleans

Continue to add (3) Hops + PC per round.

Dumbbells – 50’s/35’s

Extra Credit

Metcon (No Measure)

50-40-30-20-10: Hollow Rocks

After each set:

20 DB Rows from Pushup position (10/side)

Today’s Body Armor focuses on the midline and strict pulling capacity

Our DB Rows are completed from a pushup plank position, with both hands on bells

Row all 10 reps with a single side, and then change sides for the same (20 reps total)

Previous WODs

July 10, 2020

Friday 07102020

July 10, 2020

Friday 07102020 At Home

July 9, 2020


July 9, 2020

Thursday 07092020

July 9, 2020

Thursday 07092020 At Home

July 8, 2020

Wednesday 07082020

July 8, 2020

Wednesday 07082020 At Home

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