CFE Blog

Warm-up (No Measure) Complete 2 Rounds: Inch Worm to Hollow Body 20 ft. Rest 15sec Suitcase Deadlift KB/DB x 8L/8R Rest 15sec KB/DB Push Press x 8L/8R Rest 15sec Ring Row x 8 Rest 15 Metcon (Time) For Time: 50-35-20 Cal Row DB/KB Hang Clean and Jerk* *Alternate arms every 5 reps
Continue Reading
Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
Continue Reading
Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after completion and prior to the start of the WOD. Dial Movement: 6 Cal Bike 6...
Continue Reading
Warm-up (No Measure) General Warm-Up Complete 2 Rounds not for time: 8 Banded Pull-Throughs Rest 15 Seconds 8 Goblet Squats (3 sec. hold in bottom) Rest 15 Seconds 8 Half-Kneeling Bottoms-up KB Press Rest 15 Seconds Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5 Bent Over Rows 5 Back Squats Specific Warm-Up: For each lift use the following schema: 5 reps...
Continue Reading
Deadlift (5-5-5-5-5) *Build to a heavy 5 Metcon (Time) 8 Rounds: 15 cal Bike Bear Crawl 75ft. *Partner WOD ** You go, I go ***Score is total time
Continue Reading
1 2 3 4 5 486

Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

CrossFit Teens

Archives