Category

Teens
Metcon (Time) 20 Deadlifts 400m Run 20 KBS 400m Run 20 OH Squats 400m Run 20 Burpees 400m Run 20 Pullups 400m Run 20 Box Jumps 400m Run 20 DB Squat Cleans 400m Run
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 20 AMRAP 1 Power Clean 2 Front Squats 1 Split Jerk
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Warm-up 30/20/30 then 4 Rounds 10 Sit ups 15 Pushups Overhead Squat (5-5-5-5-5+) Metcon (Time) 5 RFT 100m Run 20 Back Squats
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Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 Push Presses 15 Thrusters
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3 Position Clean (1-1-1-1-1) Metcon (Time) 21-15-9 Power Cleans Burpees
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Warm-up 3 Rounds 20 yds Walking Lunges 20 yds Inch Worm 15 HRPU 15 Situps Back Squat (20-20-20) Metcon (Time) 5 RFT 200m Run 15 KBS 15 Slams
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Deadlift (5-5-5-3-1+) Metcon (Time) 4 RFT 21 Push-ups 15 Deadlifts 9 Goblet Squats
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Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press 2-minute dubs (AMRAP – Reps) 2:00 Max Effort double-unders
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Bench Press (5-5-5-3-1+) Metcon (Time) 20 Man Makers 40 Sit-ups 80 Dubs
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Shoulder Press (5-5-5-5-5+) Metcon (Time) 15-12-9 SDLHP Chest to Bars
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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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