Category

Teens
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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Deadlift (5-5-5-3-1+) Metcon (Time) 50-40-30-20-10 Double Unders 10-10-10-10-10 Toes to Bars
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Warm-up 3 Rounds 10 H2H KB Swing 5/5 KB Snatch 5/5 KB Thruster 20 Situps Bench Press (5-5-5-3-1+) Add 5# Metcon (Time) 1000m Row then 3 RFT 21 Box Jumps 15 Pullups 9 Burpees
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Overhead Squat (5-5-5-3-1+) Warm-up 30-20-30 then 3 Rounds of Cindy Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Clusters 10 Pushups 15 Situps
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Shoulder Press (5-5-3-3-3+) Add 5# to 1RM Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Push Presses 50m Sled Push
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Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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