• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / Daily WODs / Thursday WOD{1/8/15}

January 8, 2015, casebelcher, Filed Under: Daily WODs

Thursday WOD{1/8/15}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 rounds:

30 seconds Jumping Jacks

30 sec Goblet Squats

Metcon

Metcon (Time)

5 X 200 m row Sprints

*rest 2 minutes in between

**score is slowest row

Metcon (AMRAP – Reps)

Partner WOD:

5 min AMRAP:

Burpee BJO- Partners alternate every 5 reps

rest 1 minute then..

Metcon (AMRAP – Reps)

5 min AMRAP:

Wall Balls- Partners alternate every 5 reps

rest 1 minute

Cash-Out

3 X 10 Ring Rows

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds