Category

Teens
Bench Press (5-5-3-3-3+) Metcon (Time) 50-40-30-20-10 KBS 25-20-15-10-5 HRPU
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Metcon (Time) 3 RFT 5 Cleans 10 Thrusters 15 Overhead Squats 20 Push Presses Front Squat (5-5-3-3-3+)
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Shoulder Press (5-5-5-5-5+) Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75# *Round 3 – 11 @ 135# / 95# *Round 4...
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Deadlift (5-5-5-5-5+) Metcon (Time) 100 KBS 5 Burpee EMOM
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Front Squat (5-5-5-5-5+) Metcon (Time) 21-15-9 Front Squats Toes to Bar
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3 Position Clean (1-1-1-1-1) Metcon (3 Rounds for reps) 3 Rounds 5 AMRAP 10 Lateral Burpees over Bar 5 Power Cleans 3 min rest
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Bench Press (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 200m Row 10 Double Unders 10 Situps 10 Wall Balls
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Shoulder Press (5-5-3-3-3+) Metcon (Weight) Every 5 Minutes for 20 Minutes 400m Row 15 DB Push Presses
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Deadlift (5-5-3-3-3+) Metcon (Time) 21-18-15-12-9-6-3 Cal Bike Dubs Deadlift Partner Workout Alternate Movements
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Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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