Category

Teens
Shoulder Press (5-5-5-3-1+) Metcon (AMRAP – Reps) 4 Rounds 60 seconds bike 30 seconds power cleans 3 minute rest
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Snatch Grip DL + Snatch (1-1-1-1-1) Metcon (Time) 18-15-12-9-6-3 Thrusters Power Snatch Toes to Bar
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Front Squat (5-5-5-3-1+) Metcon (Time) 7 RFT 10 Burpees 20 Situps
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Deadlift (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 12 DB Thrusters 24 GHD Situps
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Clean and Jerk (1-1-1-1-1) Metcon (Time) 3 RFT 1000m Row 25 Hang power cleans
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Bench Press (5-5-3-3-3+) Metcon (Time) 30-24-18-12-6 Cal Row Pushups
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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Push Presses 10 Burpees over the Bar 10 Aitups
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Back Squat (5-5-3-3-3+) Metcon (Time) 7 RFT 50 Dubs/100 Singles 10 Toes to Bar 10 KB Snatches
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3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Add weight every set Metcon (Time) 5 RFT 15 Hang Squat Cleans 30 Pushups
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Bench Press (5-5-5-5-5+) Metcon (Time) 4 RFT 100 ft walking lunges 30 Sit-ups 30 Pullups
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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