Category

CrossFit
Warm-up 0-5:00 Briefing 5:00-30:00 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 Jog Squat Therapy Demo Single DB Overhead Squats Metcon (Time) 30:00-50:00 WOD Prep 4 RFT 400m Run 15 DB OH Squats R 15 DB...
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Warm-up 0-5:00 Briefing 5:00-20:00 PVC Shoulder Stretch x30s Each Side Barbell Shoulder Rotations x20 Upright Row x10 Upright Row to Front Rack x10 High Hang Clean Low Hang Clean Clean from Ground Demo Complex (Above knee, below knee, ground) 20:00-35:00 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (AMRAP – Reps)...
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...
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Warm-up Stretching 5 EMOM 3-5 burpees Metcon (AMRAP – Reps) 20 AMRAP 2-4-6-8-10-12… Situps Pushups Air Squats Increase reps by 2 every round Score is total number of reps
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Warm-up Single Toe Touch x10/10 Jump Squats x10 Russian KBS x10 American KBS x10 Lateral Hops x20 Single Hops x10/10 Jumping Jacks x50 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Air Squats 20 Kettlebell Swings 30 Jumping Jacks/Dubs
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Metcon (No Measure) Tabata Pushups x8 Rounds Box Jumps x8 Rounds Warm-up Is Y’s T’s x20 T Pushup x10 Hollow rocks x20 In and outs x20 Stationary lunges x20 Box Jumps x10
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Warm-up Arm Swings x20 Leg Swings x20 Good Mornings x10 KB Hang Cleans x5/5 KB Push Press x5/5 SDLHP x10 Burpees x5 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5/5 KB Hang Power Clean 5/5 KB Push Press 10 SDLHP 20 Burpees
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Warm-up Couch Stretch x30s each Grasshopper Lunge x30s each Bottom Goblet Squat Hold x30s Goblet Squat x10 KB Push Press x5/5 KB Thruster x5/5 Dead bugs x20 Situps x10 V Ups x10 Metcon (Time) 21-15-9-6-3 Thrusters V Ups
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Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 Burpees 10 Situps 10 Box Jumps 10 Jumping Jacks
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Metcon (AMRAP – Rounds and Reps) 10 AMRAP 8 KBS 10 Pushups 12 Squats
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Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    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

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    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″

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