Metcon (No Measure) Sumo Deadlift 5×10-15 Lunge w/ Twist 3×10/10 Lying Hip Bridges 3×15-20 Single leg suitcase deadlift 3×10/10 Jefferson Curl 3×10 Plank Hand Touches 4×20 In and outs 4×10
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Warm-up Side Lying Rainbow x10/10 Side Plank with twist x5/5 Back Roll to Straddle x10 Pushups x10 Situps x10 Air Squats x10 Jumping Jacks x50 Metcon (Time) 30 RFT 1 Pushup 2 Situps 3 Squats
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Warm-up Couch Stretch x30s each side Good Mornings x20 I’s, Y’s, T’s x20 each Knee Hops x10 Kettlebell Movements Technique Metcon (AMRAP – Rounds and Reps) 10 AMRAP 2 Power Cleans 2 Front Squats 2 Push Presses Movements done with a single kettlebell. Complete all three movements on one side then switch to the other....
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Metcon (Time) 50 Situps 50 Doubles/Singles/Jumping Jacks 50 Situps 50 Alternating/Walking Lunges 50 Situps 50 Burpees
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Metcon (AMRAP – Reps) 10 EMOM 5 Thrusters Burpees remainder of minute Score is total number of burpees Warm-up Jumping Jacks x50 Single Toe Touches x10/10 Single KB Push Press x5/5 Single KB Squat x5/5 Single KB Theuster x5/5 Pushups x10 Burpees x5
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Metcon (No Measure) Spiderman Pushups 5×10 Front Raise 4×10 Renegade Row 4×20 Turkish Get Ups 5×1/1 V Ups 4×10 Inch worm to hollow 4×10
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Warm-up Arm Swings x20 Couch Stretch x30s Pike Pushups x10 Swinging Lunge x10/10 Russian KBS x10 American KBS x10 Squat Jumps x10 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5/5 DB/KB Push Press 10 KBS 10 Box Jumps or Tuck Jumps
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Warm-up Scorpions x20 T Pushup x10 Hollow Rocks x10 Single Leg V Ups x20 Split Squats x10/10 Reverse Tabata 10s work 20s rest Wall Sprints x8 Rounds Metcon (Time) 10 RFT 10 Pushups 10 Situps 10 Air Squats
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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 Calf Stretch x30s Windmill x10/10 Single arm Push Press x5/5 DB/KB Single arm Squat x5/5 Single arm Thruster x5/5 Lateral Hops x30 Wideouts x30 Metcon (AMRAP – Reps) 10 EMOM 5 Thrusters Doubles/Singles/Jumping Jacks for remainder of minute Score is total number of jumps
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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″