September 15, 2019
Front Squat (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 200m Run 10 Bar Facing Burpees
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Warm-up Wall Sit 45 sec Side Plank 45 sec Good Morning x15 Suit Case Deadlift w/bar x10 each side Sumo Deadlift Prep Thigh Knee Sumo Deadlift Metcon Prep: Demo Movements First round walkthrough 3.2.1.Go! Sumo Deadlift (15-10-8-5-5-5-5-5) *Build **Challenge your abilities but retain movement quality. Metcon (No Measure) Single Leg RDL w/Row x10 each side...
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Workout of the Day


  • CrossFit WOD 1/24/20

    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats