Shoulder Press (5-5-5-5-5+) Metcon (Time) 15-12-9 SDLHP Chest to Bars
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Deadlift (5-5-5-5-5+) Metcon (AMRAP – Reps) Death By 10m Sprint Start at 5 Compare to 1/8/18
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Bench Press (5-5-5-5-5+) Metcon (Time) 5 RFT 5 DB Snatches R Arm 5 DB Snatches L Arm 5 DB Thrusters 200m Run
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Shoulder Press (5-5-5-3-1+) Metcon (Time) 5 RFT 250m Row AFAP 1 min rest
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Deadlift (5-5-5-3-1+) Metcon (Time) 10 RFT 1 Rope Climb 10 KBS
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (Time) 27-21-15-9 MB Thrusters KBSDLHP
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Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 200m Farmers Carry 10 Stepups 10 Pushups
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Back Squat (5-5-5-3-1+) Metcon (Time) 100 Wall Balls 3 Burpees every minute
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Shoulder Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Cal Bike 10 Push Presses 10 SDLHP
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Deadlift (5-5-3-3-3+) Metcon (Time) 2000m Row 50 Thrusters
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Workout of the Day


  • CrossFit WOD – 8/14/18

    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

    run 200m with 45/25 plate.

    Clean and Jerk options




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