Category

Teens
Shoulder Press (5-5-3-3-3+) Metcon (Weight) Every 5 Minutes for 20 Minutes 400m Row 15 DB Push Presses
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Deadlift (5-5-3-3-3+) Metcon (Time) 21-18-15-12-9-6-3 Cal Bike Dubs Deadlift Partner Workout Alternate Movements
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2 cleans + 1 Jerk (1-1-1-1-1) 2 cleans 1 jerk Metcon (2 Rounds for reps) 6 AMRAP 3-6-9-12… Clean and Jerk Lateral Burpees over Bar 3 Min Rest 4 AMRAP 3-6-8-12… Clean and Jerk Lateral Burpees over Bar
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Bench Press (5-5-3-3-3+) Death by 10m Sprint (AMRAP – Reps) Death by 10m Sprint Start at 5
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Back Squat (5-5-3-3-3+) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Deadlift (5-5-5-5-5+) Metcon (No Measure) Tabata Core Flutter Kicks Planks Mountain Climbers Dead bug Hold Russian Twist
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Deadlift Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Hang Power Cleans 1 Suicide
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here
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Bench Press (5-5-5-3-1+) Metcon (Time) 50-40-30-20-10 KBS 25-20-15-10-5 HRPU
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Shoulder Press (5-5-3-3-3+) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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