CFE Blog

Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Warm-up Min 0-5 run 400m Scorpian x10 V-up x10 HRPU x10 Min 5-10 Brief Min 10-20 Metcon Prep: 3 Rounds x5 Wallballs x5 KBS x5 Box Jumps R1 – Light R2 – Metcon Weight R3 – Heavier Than Metcon Weight Cooldown Childs Post 2 min Use Barbell to roll feet and Calves. 20-50: Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army...
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Warm-up Hang & Twist Single Arm Hang x20 sec Flutter Kicks x30 Metcon (No Measure) Weighted Pull-up Neg x20 Straight Arm Pull-downs x100 Floor Press x30 sec Hollow Hold x30 sec 4 rounds Ring Push-ups x50 DB/KB Row x10/10 Iron Cross x20 3 Rounds
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Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3 5RFT 115/75
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Warm-up Min 0-5 Arm Circles Downward Dog Headstand/Headstand Lever Min 5-15 HSPU Prep: Push-up Deficit Pike Pike HS Hold HSPU Min 15-20 Brief Min 30-35 Workout Group Rehearsal: x1 HSPU x5 Toes through Rings x5 MedBall Cleans 20-30: Deficit Handstand Push-ups (5-4-3-2-1) Increases Deficit each round 40-60: Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# In honor of...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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