Category

Teens
2 cleans + 1 Jerk (1-1-1-1-1) 2 cleans 1 jerk Metcon (2 Rounds for reps) 6 AMRAP 3-6-9-12… Clean and Jerk Lateral Burpees over Bar 3 Min Rest 4 AMRAP 3-6-8-12… Clean and Jerk Lateral Burpees over Bar
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Bench Press (5-5-3-3-3+) Death by 10m Sprint (AMRAP – Reps) Death by 10m Sprint Start at 5
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Back Squat (5-5-3-3-3+) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Deadlift (5-5-5-5-5+) Metcon (No Measure) Tabata Core Flutter Kicks Planks Mountain Climbers Dead bug Hold Russian Twist
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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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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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