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 WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*