Category

Teens
Deadlift Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Hang Power Cleans 1 Suicide
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here
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Bench Press (5-5-5-3-1+) Metcon (Time) 50-40-30-20-10 KBS 25-20-15-10-5 HRPU
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Shoulder Press (5-5-3-3-3+) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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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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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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