CrossFit WOD 10/30/19


Banded W/Y x15

BN press x10

Press prep:

Midline Chat


Metcon Prep:

Knee tucks/Toes to Hips/Toes to bar

Box jumps (practice bounding)


Shoulder Press (5×5)

* Across. 8m to h hold to a working weight

**Stop on your chest for each rep.

***Rep 5 of each set should be near failure.

Metcon (AMRAP – Rounds and Reps)


Box jump overs x8

Toes to bar x6

Push-ups x4
*Set your rotation up to be very tight and efficient. There will be a lot of transitions so we want to conserve time.

**maintain a conservative pace in the beginning that builds in speed as the workout progresses.

***This is an excellent workout to try toes to bar and full scale push-ups.

Workout of the Day


  • CrossFit WOD 5/5/20

    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″