Category

Teens
Push Press (5-5-5-5-5+) Metcon (Time) Partner WOD 10-9-8-7-6-5-4-3-2-1 Thrusters 20-18-16-14-12-10-8-6-4-2 Pushups
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Back Squat (5-5-5-5-5+) Metcon (Time) 50-40-30-20-10 Wall Balls Cal Bike 20 Minute Cap
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Bench Press (5-5-5-3-1+) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 10 yd Bear Crawl Pushups
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Overhead Squat (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10/8 Cal Bike 10 Burpees
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Overhead Squat (5-5-3-3-3+) Assault Bike 30:30 (Calories) Assault Bike for Calories 10 Rounds 30 seconds work 30 seconds rest
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Deadlift (5-5-5-5-5+) Metcon (Time) 12 AMRAP 15 Wall Balls 30 Dubs 200m Run
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Metcon (Time) 1k row 50 squats 1k row 40 situps 1k row 30 pushups 1k row 20 burpees 1k row 10 pullups
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3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (No Measure) 10 EMOM 10 Thrusters
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Bench Press (5-5-5-5-5+) Add 10# to 1RM Metcon (Time) 30 GHD Situps 30 Pullups 400m Run 20 GHD Situps 20 Pullups 400m Run 10 GHD Situps 10 Pullups 400m Run
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Shoulder Press (5-5-5-3-1+) Add 5# Metcon (AMRAP – Rounds and Reps) 10 AMRAP 15 Wall Balls 200m Run
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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