CrossFit WOD 1/16/20


Banded side steps 50ft

Squat and twist

Waiter squat

SG Push press

SG Push jerk

Snatch balance

Metcon prep:




Snatch Balance (4×3)


**Build your confidence in the light weights and the build to working weight that will challenge that consistency

Metcon (Time)

Buy in-Cal bike 15/10

Wallballs x30

Burpees x15

3 rounds
*Treat this as a sprint.

**The quads and lunge will feel the brunt of the work.

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

CrossFit Teens