Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 400m Row 400m Run
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Shoulder Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Push Presses 10 KBS 10 Toes to Bar
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Deadlift (5-5-3-3-3+) Metcon (Time) 4 RFT 100 Double Unders 15 Thrusters 25 GHD Situps/situps
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3 Position Power Snatch Hang; Below Knee; From Ground 2-minute dubs (AMRAP – Reps) 2:00 Max Effort double-unders 1-Mile Run (Time) Max Effort 1-Mile Run
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Bench Press (5-5-3-3-3+) Metcon (Time) 27-21-15-9 Cal Bike Burpee Box Jump Overs
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Back Squat (5-5-3-3-3+) Metcon (Time) 50-35-20 Wall Balls 20-15-10 Pullups
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 400m Run 10 HSPU 6 Power Cleans
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Bench Press (5-5-5-5-5+) Metcon (Time) 75 Burpee Box Jump Overs
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Shoulder Press (1 RM) Metcon (AMRAP – Reps) Death by Wall Balls Situps
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Deadlift (1Rm) Metcon (Calories) 12 RFT Partner Workout A-Cal Bike B-50m Sled Push
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Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*