Day

September 9, 2018
Overhead Squat (5-5-5-3-1+) Warm-up 30-20-30 then 3 Rounds of Cindy Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Clusters 10 Pushups 15 Situps
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Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
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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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