Today's WOD

Monday 07062020 At Home

July 6, 2020 in Uncategorized

CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr

Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.

Circumstances change, but values are forever.


Couch Stretch

Ankle Dorsiflexion

Floor Pec Stretch


For Quality

60 Second Bike

6 Inchworms

6 Strict Pull-ups

6 Wall Squats

40 Second Bike

4 Inchworms

4 Strict Pull-ups

4 Wall Squats

20 Second Bike

2 Inchworms

2 Strict Pull-ups

2 Wall Squats


Stub Hub (At Home) (Time)


AbMat Sit-Ups

Single Dumbbell Power Snatches (50/35)

Directly into…


Jumping Lunges

Single Arm Dumbbell Overhead Squats (50/35)

Extra Credit

Metcon (No Measure)


AMRAP 5: Single Arm Dumbbell Strict Presses

On the Minute (to include the 0:00):

6 Hand-Release Pushups

Today’s Body Armor focuses on strict strength pressing capacity

Changing arms as we see fit, the score is total strict presses

On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start

These pushups do not contribute towards the score (only total strict presses)

Previous WODs

June 12, 2020

Friday 06122020 At Home

June 12, 2020

Friday 06122020

June 11, 2020

Thursday 06112020

June 11, 2020

Thursday 06112020 At Home

June 10, 2020

Wednesday 06102020

June 10, 2020

Wednesday 06102020 At Home

June 9, 2020

Tuesday 06092020 At Home

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