Skill Work Toes to bar – progression with kip and linking reps Handstand walk – Progression to handstand walk/hold/inversion Metcon (No Measure) TBA 🙂 🙂 🙂
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Warm-up Facedown arm circles x50 Reverse Hyper x25 Box pistol squat x15/15 Snatch Grip Deadlift (5×3 @ 85% of snatch) Metcon (Time) PARTNER WOD 30 rounds for time Air dyne 12/Row 10/cal SKI 8cal Deadlift x6 Partners alternate rounds
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Warm-up Hip Rotations x20 Shoulder swings x20 Behind the neck front rack 1 min Clean (5-5-3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) Hang squat clean x3 Push-ups x10 Amrap 8
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Metcon Metcon (AMRAP – Reps) :45 work/:15 rest Wall-balls Kettlebell Swings Burpees Stone Cleans 3 rounds through
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Warm-up Deep breathing Partner Butterfly stretch 1 min Lateral Lunge x15 Good morning x15 Wallsit x1min Back Squat (6×2 @ +80%) Metcon (AMRAP – Rounds and Reps) Box Jump x10 Push-press x10 Toes to bar x10 Amrap 10
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Warm-up Shoulder/Leg swings Goblet squat x10 Handstand hold 20sec 3 rounds Clean and Jerk (3-3-3-3-3-1-1) Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 15 Partner A Wallball x30 Push-press x15 Rope climb x1 Partner B Run 400m
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Warm-up Coaches choice Bench Press (3-3-3-3-1-1-1) Metcon (Time) run 400m x60 pull-ups x60 SDHP run 400m
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Warm-up Pass Thru x10 Partner Butterfly Stretch 1 min Snatch Review and Progression Snatch Balance (5-5-3-3-1-1-1-1) Metcon (AMRAP – Reps) Hang Cleans Overhead Squats 3-6-9-12-15———–> Amrap 7
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Weightlifting Turkish Get Up (4×2) Pull-ups (3-3-3-3-3) Metcon (Time) Thrusters x9 Dubs x30 toes to Bar x15 5RFT
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Warm-up Leg swings Side plank x1 min Back ext x20 Wall sit x1 min (done as a group) Front Squat (3-3-3-3-3) Build to 75%. Assess from there. Build each set or go across. Listen to your body and your coach. Record heaviest set Metcon (AMRAP – Rounds and Reps) Amrap 12 Push-press x12 Box Jump...
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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″