Day

September 10, 2018
Warm-up 3 Rounds 10 H2H KB Swing 5/5 KB Snatch 5/5 KB Thruster 20 Situps Bench Press (5-5-5-3-1+) Add 5# Metcon (Time) 1000m Row then 3 RFT 21 Box Jumps 15 Pullups 9 Burpees
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15-30: 3 Position Clean (Build to a heavy complex) -Hip/Knee/Floor Warm-up Min 1-10 200m run x10 Broad jumps 200m run x10 Plyo Push-ups 200m Run x10 Air Squats Min 10-15 Clean Prep: Footwork x10 h/m/l High hang Clean x10 Hang Clean x10 Clean x10 30-60: Metcon (10 Rounds for time) 400m Repeats x10 -Run at...
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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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