CrossFit WOD 10/2/19

Warm-up

Banded side steps

Banded Squat

Iso pull

Iso Squat

2 rounds 30 sec each

Pick drill

Catch to extension

Thruster Prep

Front Squat

Push Press

Thruster

Metcon (Weight)

Every 3 min for 30 min

Row 300/250m

x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities

**Increase weight on thrusters each round.

***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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