CrossFit WOD 10/13/18

Warm-up

Min 0-5

Foam roller Relay

MIN 5-8

Brief

MIn 8-12

Banded Hip Mobility:

Couch Stretch

Runner Stretch

Min 12-20

KB Front Squat

Front Squat Prep:

1/4 Squat

1/2 Squat

Full Squat

35-60

Metcon Prep:

200m run

100m Sled push (distance split between team)

20-35: Front Squat (Build to a 1RM)
Metcon (AMRAP – Rounds and Reps)

Partner/Team WOD

Amrap 20

Plate Carry 200m

Sled Push 100m
*Pair of with friends of equal strength

**Every successful carry results in the traveling plate being placed on the sled

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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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