Warm-up Grasshopper Lunge Stretch x30s Side Lunge Stretch x30s Jefferson Curl x10 5 Point Squat x5 Wall Slide x10 Metcon (No Measure) Single arm Overhead Squats 5×5/5 Romanian Deadlifts 4×10 Stepups 4×10/10 Lateral Lunges 3×10/10 Wall Sit 3×1 minute Crab Walk Toe Touches 4×20 V Ups 4×10
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Warm-up Couch Stretch x1 min Halos x20 Bottom Goblet Squat Hold x1 min Goblet Squats x10 Russian Swings x10 American Swings x10 Yoga Pushups x10 Burpees x10 Metcon (AMRAP – Reps) 10 AMRAP 2-4-6-8-10… Kettlebell Swings 4 Burpees after every round
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Warm-up Side Lying Rainbow x10/10 Side Plank Hip Touches x10/10 V Ups x10 Pushups x10 Single Toe Touch x10/10 Squats x10 Metcon (5 Rounds for reps) 5 Rounds for 24 Minutes 1 min Mountain Climbers 1 min Pushups 1 min Flutter Kicks 1 min Squats 1 min Rest
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Metcon (AMRAP – Reps) 18 AMRAP Partner Workout 6 Rounds Min 1: Plank Hold/Pushups Min 2: Wall Sit/Jump Squats Min 3: OH Weight Hold/Hollow Rocks
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Warm-up Arm Swings x20 Leg Swings x20 Reverse Snow Angel x10 Good Mornings x10 Air Squats x10 Lateral Hops x20 Single Hops x10 Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Alternating DB/KB Snatches 40 Jumping Jacks
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Warm-up Arm Circles Fwd/Bwd x20 External Rotation x20/20 Scorpions x20 Pike Pushups x5 Metcon (No Measure) DB/KB Push Press 4×10 Single DB Row 4×10-15 Single DB Curls 4×10-15 Prone Y’s 0/5/5 Tempo 3×10 Single Russian KBS 3×10/10 Straight leg situps 3×10 Straight leg raises 3×10
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Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Warm-up Kneeling T Spine Rotations x20/20 Inchworm w/ pushups x10 V Ups x10 5 Point Squat x10 Jumping Jacks x40 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Pushups 20-18-16-14-12-10-8-6-4-2 Situps 30-27-24-21-18-15-12-9-6-3 Air Squats
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-2 Rounds 5 Pushups 10 Air Squats 15 Kettlebell Swings B-Plank Hold
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Warm-up Windmills x10/10 Good Mornings x10 Side Lying Rainbow x10/10 Yoga Pushups x10 Upright Rows x10 Sumo Deadlift High Pulls x10 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 8 Plank Hand Touches 12 Sumo Deadlift High Pulls 16 Russian Twists
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Workout of the Day


  • CrossFit WOD 6/3/20




    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides


    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L


    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″