Wednesday April 15, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!

From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:
Warmup and WOD:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


Perform 10 second holds at each position listed below:

Top, Middle, Bottom of Push Ups X4

Top, Middle, Bottom of Squat x6

Hollow Hold, Half Tuck, Full Tuck x4

Metcon (Time)

AMRAP 7 Min:


One Arm DB Press

One Arm DB Clean

One Arm Front Rack Squat

Rest 3 Min

For Time:

50 Alt. One Arm

Squat Clean Thrusters
Score is time for second part. Records reps in comments for first part if you’d like.

Cleans start from the ground. Keep your elbow pointed forward for the press (DB north/south)

Metcon (No Measure)


15 Single DB Skull Crusher

10 Prone Floor Angel

-Rest as needed