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Coaches Choice (No Measure) Metcon (Time) Run 1k x40 KBS x20 Burpees Rest 2 min 4RFT
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Kids Warmup (No Measure) Bear Crawl Squats Skip Reverse Pedal Side Shuffle Skillwork (No Measure) Ring Rows WOD (No Measure) 6 Burpees 10 Mountain Climbers 6 Ring Rows 1 Wall Walk Game (No Measure) Squat Potato
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Teens Warmup (No Measure) Arm Circles Squats 30s Hold Pullups Broad Jump Shoulder Press (70%x3, 80%x3, 90%x3+) Skillwork (No Measure) KB Swings Dubs Metcon (Time) 60 Dubs 50 KBS 40 Burpees 30 Box Jumps 20 Knee to Elbows 10 Pike Pushups
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Metcon (No Measure) Banded Pull-ups (strict) x 10 Turkish Get-up x 3 Each side 2 Rounds Bench Press (5×5) Within 5 Sets work up to a 5 Rep Max 12 minutes CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Metcon (No Measure) Hip Mobility Then 3 rounds not for time Goblet Squats x8 Squat Therapy x10 Superman to V-up x 5 Each way Back Squat (5×2-3 @ 85%) Metcon (AMRAP – Rounds and Reps) Every 3 min until Failure Boxjump x4 20/24 Deadlift x4 135/185 2 Rounds Reps Increase by 4 every round until...
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Kids Warmup (No Measure) Tag Skillwork (No Measure) Ring Rows WOD (No Measure) 10 Squats 6 Ring Rows 6 Box Jumps Game (No Measure) Relay Race
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Back Squat (70%x3, 80%x3, 90%x3+) Metcon (Time) 4 RFT 500m row 10 pushups 20 situps
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T-Spine Mobility (No Measure) Hip Flexor Mobility (No Measure) Metcon (Time) 60 Cal Row 30 Cleans 135/95 50 Cal Row 20 Cleans 135/95 40 Cal Row 10 Cleans
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Deadlift (65%x5. 75%x5, 85%x5+) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Metcon (No Measure) Batwing x 9 w/2 sec hold Sot Press x10 3 rounds Tall Jerks (3×3 Every 90 Sec) Split Jerk (10×1) Set 1 @ 60% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5 @ 85% Set 6 @ 90% Set 7 @ 95% Set 8 @ 98-100%...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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