July 25, 2018
Deadlift (5-5-5-3-1+) Metcon (Time) 10 RFT 1 Rope Climb 10 KBS
Continue Reading
Warm-up Hollow Body 30 Sec Hollow Body w/partner pressing on arms x30sec Arm Circles x50 Metcon (No Measure) Strict Chin-ups x30 Ring Push-ups x50 Press to Buttlift 4×3-5 Partner GHD x10 Side Bends x10 4 rounds Alt Arm DB Bench 3×10 each arm OH Hold 3x1min
Continue Reading

Workout of the Day


  • CrossFit WOD 7/22/19

    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh


    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

CrossFit Teens