Category

CrossFit
Warm-up 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...
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Warm-up Front Scale 90 sec each leg Reverse Scale 90sec each Leg Nordic Lift x15 J-Curl x5 Deadlift Prep: DL to Knees DL to Thighs DL Metcon Prep: Amrap 2 10 Deadlift 10 Wallballs Max Distance Row Deadlift (10-8-6-4-2) *Build **Challenge yourself but utilize familiar weights Metcon (Distance) Deadlift x55 Wallball x55 Max Distance Row...
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Warm-up CS: 90/90;W/Y Bench Press (4×10) *Across Metcon (No Measure) Neutral Grip DB Bench x10 DB Fly x10 3 rounds Ring Dips 3×6-10 Tricep Kickbacks Tricep Pressdowns 3×10
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Warm-up 1/2 Tabata Burpee RKBS Plank Rest Leg Swings Banded lateral steps + Skip 5 + 10 (Both sides) Banded Squat x10 Back Squat Prep: PVC Bar Metcon:Prep 200m Run 10 KBS 5 Pull-ups Back Squat (10-8-6-4-2) *Build **Ensure weight is challenging but familiar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...
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CrossFit Elizabethtown – CrossFit Warm-up Row 250m L-Sit/Knee tuck 20 sec Burpee broad Jump x5 3 rounds Metcon Prep: Clean and Jerk- Pull-under Press Hang Clean Pause Jerk Clean & Jerk Rehersal: Row 150m 5 Bar facing Burpees 3 Clean and Jerks Metcon (4 Rounds for time) Every 6 minutes Row 500m 15 Bar Facing...
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CrossFit Elizabethtown – CrossFit Warm-up 30:30 Single Standing Double Double-single-Double Double Double Single Doubles Plank + Side Plank 30:15 x3 Front Rack Prep: shoulder Rotations (On back) Front Rack Front Rack Hold (3×45 sec) 80-90% of Front Squat Metcon (5 Rounds for reps) Front rack lunge Dub Cal Bike Rest 45:15×5*This coul dbe a very...
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Warm-up At-At Walk -Forward/side to side/ backward Wall walk x3 Leg Lifts x10 Handstand walk prep: Handstand Shoulder taps HS Walk to wall HS Walk practice Metcon Prep: Handstand walk/bear crawl 25ft Thruster x10 Toes to bar x5 Run 200m Metcon (AMRAP – Rounds and Reps) Partner WOD Handstand Walk/Bear Crawl 25ft Thrusters x21 Handstand...
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Warm-up Buddy Bike 10-8-6-4-2 You go/I Go – each person completes every round Press to OHS OHS Drop Snatch (power) Pull-under Hang Snatch Snatch Metcon Prep: Discuss stagger of Heats. One heat every :30-1m Metcon (5 Rounds for time) Every 4 minutes for Maximum Effort. Bike 12/9 Cal then Power Snatch + OHS 10 @...
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Warm-up Banded Lateral Steps banded Hip Thrust w/walkout Goodmorning Deadlift Prep: Pull to Knee Pull to Thigh Deadlift Deadlift (5×8 (Across)) Stiff Leg DL (3×8 Across) Metcon (No Measure) DB Row x10/each arm DB Pull over x10 Hammer Curls x15 Elevated Side plank x45 sec 4 rounds
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    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*

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