CFE Blog

CrossFit Coaches Choice (No Measure) Metcon (Time) 10 Hang Cleans 135/95 20 Thrusters 135/95 30 Deadlift 135/95 40 Bar Over Burpees 50 Single Under Jump Rope Passes 50 Dubs 40 Bar over Burpees 30 Deadlift 20 Thrusters 10 Hang Cleans
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5-3-1-1-1-1) Set 1 – x5 @ 80% Set 2 – x3 @ 85% Set 3 – x1 @ 90% Set 4 x1 @ 95% Set 5 x1 @ 100-105% Set 6 x1 @ +105% Metcon (AMRAP – Reps) Amrap 12 Cash-in: 100 Dubs Then Toes 2 Bar Burpee Box Jump overs 3-6-9-12-15-18-21…….. Metcon (No Measure) Extra Work...
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CrossFit Metcon (AMRAP – Reps) “Just a little Tabata” Burpee Box Jumps Thrusters 45/35 Plank Push-ups Air Squats V-ups Ring Rows RKBS 70/53 Single Under Jump Rope Passes
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CrossFit Coaches Choice (No Measure) Front Squat (5-3-1-5-3-1) Front Squats 5 @ 80% 3 @ 85% 1 @ 90% 5 @ 85% 3 @ 90% 1 @ 95% Perform one set every 2 minutes. THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that is okay. Continue to increase with the set reps. We will be testing your front...
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CrossFit Teens Deadlift (70%x3, 80%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 20 AMRAP 20 KB Swings 20 Toes to Bar 400m Run
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Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

CrossFit Teens

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