Category

Teens
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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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Reps) Death by Odd: Pushups Even: Situps
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Shoulder Press (5-5-5-5-5+) Warm-up Barbell Skills Complex 3 Rounds 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Presses 3 OH Squats 3 Hang Power Snatches Metcon (AMRAP – Rounds and Reps) 12 AMRAP 7 Push Presses 7 Box Jumps 7 Toes to Bar
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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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