CrossFit WOD 10/13/18


Min 0-5

Foam roller Relay

MIN 5-8


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


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 WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*