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CrossFit
Metcon (No Measure) 90/90 breathing Half Kneeling Press x10 Straight leg Sit up to Hamstring stretch x10 Metcon (Time) x30 Back Ext x30 Wallball x30 Back Ext x25 Wallball x30 Back Ext x20 Wallball x30 Back Ext x15 Wallball Time Back Squat (90% x2 Emom 3) Complete a forth round at minute 6 for Max...
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Metcon (No Measure) y’s/t’s x20 Squat Therapy (No Wall) x10 Kneeling Jump x10 Power Clean + Push Jerk (2-2-2-2-2-2) Build to the heaviest AND CLEANEST 2 rep that you can over the course of 6 sets. Metcon (AMRAP – Reps) 6 Min Amrap Hang Squat Clean x2 Chest to Bar x6
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Metcon (AMRAP – Reps) Kelly Lewis Birthday WOD AMRAP 31 11 Thrusters 19 KBS 84 Dubs
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Metcon (No Measure) Side lying T-spine Drill x10 Sword Drill x10 Sot Press x10 Power Snatch + OHS x2 (5×1 @ 75-85%) Metcon (Time) Hang Snatch Wallball 21-15-9
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Metcon (No Measure) t-spine Mobility Pec mobility Bench Press (3-3-3-3-3) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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(No Measure) Straddle Splits 2 min 2 Rds 10 Goblet Squats 10 Sots Press Back Squat S1 70%x6 S2 75%x5 S3 80%x3 S4 85%x2 S5 90%x1 S6-7 95%x1 Metcon (Time) x50 Dubs x25 DB/KB Hang Clusters 3RFT
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Coaches Choice (No Measure) Squat Clean (3-3-3-3-3) These ARE tap and go. Metcon (AMRAP – Reps) Deadlift x5 Push-ups x15 9 min Amrap These deadlift should be around 80%
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30:30 Row (No Measure) 5 Rounds Snatch Balance (3-3-3-3-3) Build over 5 sets. This is a new movement so be conservative and work on performing the movement with the ques your coach gives you being main priority. Metcon (AMRAP – Reps) Death by WallBall *EMOM Perform the percribribed rep increasing the reps by 1 rep...
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Metcon (No Measure) Breathing Hip/Shoulder Mobility Bench Press (5-5-5-5-5) build to a 5RM over the 5 sets Metcon (AMRAP – Reps) E3MOM 15 x20 Med Ball Thrusters x10 Strict Pull-ups
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Coaches Choice (No Measure) Metcon (AMRAP – Reps) With a Running Clock Amrap 9 Hang Cleans x9 Bar Over Burpees x9 Rest 3 minutes Metcon (AMRAP – Reps) 9 Min Amrap Push Press x9 Box Jumps x9 5 Min Rest Metcon (AMRAP – Reps) 9 Min Amrap Hang Clean x9 Bar Over Burpees x9 Push-Press...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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