CrossFit WOD 10/9/18

Warm-up

Min 0-5

Brief

Min 5-10

Pick Drill

x20 Strokes Only Legs

x20 Strokes Legs + Back

x20 Strokes Legs + Back + Arms

Min 10-15

Pull-up Prep:

Hollow + Arch (Floor)

Hollow + Arch (Hanging)

Half Pull-up

Pull-up

Push-up

Cat/Cow

Plank Reach/Retract

Half Push-up

Push-up

15-60: Hamilton (Time)

3 Rounds for time of:

1000m Row

50 Push-ups

1000m Run

50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here

Workout of the Day

CrossFit

  • CrossFit WOD 6/26/19

    Warm-up
    Teams of 3

    Partner A- Holds L-Sit

    Partner B-Seated KB Front rack hold

    Partner C- Bike 5–10 Calories (15-20 Sec of effort)

    *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

    Hang Power Clean Prep:

    Pull-under

    Dip, Drive, Drop

    Hang Power Clean

    Metcon Rehersal:

    *Establish groups and practice station rotation

    **Build weight for Clean and FR hold.
    Metcon (AMRAP – Reps)
    Bike 1 min

    rest 1 min

    Hang Power Clean 1 min

    rest 1 min

    Sit-ups/GHD Sit-ups 1 min

    rest 1 min

    KB Front Rack Hold 1 min

    rest 1 min

    3 rounds

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders

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