Category

Teens
Front Squat (5-5-5-5-5+) Metcon (Time) 1000m Row Then 5 RFT 15 Toes to Bar 15 Front Squats Then 1000m Row
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Deadlift (15 minutes to find 1RM) Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Thrusters 10 Burpees over Bar
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Bench Press (15 minutes to find 1RM) Metcon (No Measure) Every 3 minutes for 18 minutes 10 cal bike 30 Doubles 15 Toes to Bar
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Deadlift (6-6-6 Pause at patella 60%) Metcon (Time) 2 RFT 1k Row 42 KBS 24 Pullups
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Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Push Press (5-5-5-3-1+) Metcon (8 Rounds for calories) 8 Rounds Every 3 Minutes 30 seconds ME bike 2:30 Rest
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Deadlift (5-5-5-3-1+) Metcon (Time) 27-21-15-9 Deadlifts Pushups
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3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Metcon (AMRAP – Rounds and Reps) 12 AMRAP 40 Double Unders 20 Wall Balls 10 Toes to Bar
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Bench Press (5-5-5-3-1+) Add 15# to 1RM Metcon (AMRAP – Rounds and Reps) 30 AMRAP Partner Workout 5 Pullups 10 Pushups 15 Squats Partner A-5,10,15 Partner B-5,10,15 Partner A-5,10,15 Partner B-5,10,15 Both Partners 400m Run
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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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