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Kids Warmup (No Measure) Bear Crawl Squats Skip Reverse Pedal Side Shuffle Skillwork (No Measure) Ring Rows WOD (No Measure) 6 Burpees 10 Mountain Climbers 6 Ring Rows 1 Wall Walk Game (No Measure) Squat Potato
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Kids Warmup (No Measure) Tag Skillwork (No Measure) Ring Rows WOD (No Measure) 10 Squats 6 Ring Rows 6 Box Jumps Game (No Measure) Relay Race
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CrossFit Kids Kids Warmup (No Measure) Jumping Jacks Squats Inch Worm Side Shuffle Skillwork (No Measure) Plank Games WOD (No Measure) 5 Pushups Bear Crawl 5 Jump Squats Bear Crawl Game (No Measure) Suicide Relay Race
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CrossFit Kids Kids Warmup (No Measure) Bear Crawl Squats Mountain Climbers Skip Reverse Pedal Skillwork (No Measure) Deadlift WOD (No Measure) Deadlift Broad Jumps Pushups Broad Jumps Game (No Measure) Piking Basketball
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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