Category

Teens
Deadlift (5-5-3-3-3+) Metcon (Time) 20-30-40 cal row 21-15-9 T2B
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3 Position Clean (1-1-1-1-1) Metcon (No Measure) 10 Rounds Every 2 Minutes 12 Burpee Box Jump Overs 6 Power Cleans
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Shoulder Press (5-5-5-5-5+) Hotel Hell (Time) 100 Hang Squat Clean Thrusters 35/25 KB or DB 5 Burpee emom
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Overhead Squat (5-5-5-5-5+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP Partner Workout A-500m Row B-12 KB Snatches 100’ MB Carry
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Overhead Squat (5-5-5-5-5+) Metcon (Time) 10-1 KBS 20 yard Farmers Carry after each round
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (Time) 2 RFT 400m Row 12 Power Cleans 400m Row 9 Power Cleans 400m Row Cleans 6 Power Cleans 400m Row Cleans 5 min Rest
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12 Days of Christmas (Remix) (Time) x1 Squat Clean & Jerk x2 Bar facing burpees x3 Air Squats x4 Toes to bar x5 HSPU x6 Pull-ups x7 Push-Press x8 Sit-ups x9 Box Jumps x10 Dips x11 KBS 1200m Row
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Overhead Squat (5-5-5-5-5+) Metcon (Time) 3 RFT 100’ DB Lunge 25 GHD Sit-up 100’ DB Lunge 25 Toes to Bar
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12 Days of Christmas (Remix) (Time) x1 Squat Clean & Jerk x2 Bar facing burpees x3 Air Squats x4 Toes to bar x5 HSPU x6 Pull-ups x7 Push-Press x8 Sit-ups x9 Box Jumps x10 Dips x11 KBS 1200m Row
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Deadlift (5-5-5-5-5+) Metcon (Time) 10-1 Cal Bike Deadlifts Burpees over bar Partner Workout Alternate Movements
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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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