Day

September 6, 2018
Shoulder Press (5-5-3-3-3+) Add 5# to 1RM Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Push Presses 50m Sled Push
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Warm-up Min 0-5 Row 500m Min 5-15 90/90 Breathing Hip bridge x1m/x30 Good Morning x30 Min 15-20 Sumo Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 30-40 5k Prep Pick Drill 20-30: Sumo Deadlift (Build to 8RM) 10 min to build to a 8 rep Sumo Deadlift 40-60:...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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