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

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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